WODs for 9/11- 9/15

WODs for 9/11- 9/15

Monday- 

Every year for Sept 11th we program the Hero WOD “The Seven” not only does it have 343 reps that represent the FF’s that were lost on 9/11/01 but it pays tribute to 7 CIA officers that were killed in 12/30/09 in Afghanistan. ¬†This WOD serves as a double tribute.

“The Seven”

7- HSPU

7- Thruster 135/95

7- Knees 2 Elbows

7- DL 245/175

7- Burpees

7- KB Swings 70/53

7- Pull Ups

 

Tuesday-

6 rounds

2 min on/ 2 min off

125 M Row

as many Clean and Jerks with remaining time 185/125

  • score is the total Clean and Jerks for all 6 rounds

 

Wednesday-

Strength

Front Squats

5-3-1-3-5

between rounds perform 8-8-8-8-8 of

DB Bicep Curls and Ring Dips

 

Thursday-

5 rounds 3 minute running clock, 1 minute rest between rounds

Hand Release Push Ups

Med Ball Sit Ups

Pistols

 

Friday-

21-15-9

Overhead Squats 95/65

Pull Ups

 

NINJA

Monday-

Scaled “The Seven”

7- Push Ups

7- DB Thruster

7- Knees 2 90

7- DL 95/65

7- Burpees

7- KB Swings

7- Ring Rows

 

Tuesday-

24 minute AMRAP

200 m run

8- Goblet Squats

16- DB Push Press

24- Single Unders

 

Wednesday-

10 rounds

100 m run

10- Wall Balls

6- Burpees

 

Thursday-

5 rounds, 3 minute running clock. 1 minute rest between rounds

KB Swings

Med Ball Sit Ups

Lunges

 

Friday-

21-15-9

Med Ball Cleans

Box Jumps/ Steps

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