WOD
"9/11 343 TRIBUTE"
9 ROUNDS FOR TIME
11 Lateral Burpee Over Bar
3 Power Snatch 155#/105#
4 Overhead Squats 155#/105#
3 Bar Muscle Ups
*Today's workout honors the 343 FDNY firefighters who lost their lives on September 11, 2001.
WOD
"PARTNER TRIPLE PIG"
IN TEAMS OF 2 (1:1 WORK/REST)
1 ROUND EACH
10 Bar Muscle Ups
15 GHD Wall-Ball Sit-Ups 20#/14#
60 Double Unders
3 Deadlifts 365#/255#
1 ROUND EACH
15 Bar Muscle Ups
20 GHD wall-ball Sit-Up 20#/14#
75 Double Unders
6 Deadlifts 365#/255#
1 ROUND EACH
20 Bar Muscle Ups
25 GHD wall-ball Sit-Up 20#/14#
90 Double Unders
9 Deadlifts 365#/255#
*No wall ball toss on GHD unless proper setup and safety check. Option to sub abmat sit-up w/ wall ball toss to wall OR Weighted Wall Ball GHDs without toss.
Sebastian Mora and Mike Drz
WOD
"Federer vs Nadal"
FOR TIME
400m Run
15 Bar Muscle Ups
400m Run
12 Bar Muscle Ups
400m Run
9 Bar Muscle Ups
*Unbroken BMU, 200m Penalty Run each break
(Score is Time)
WOD
"The Dirty 30s"
For Time:
30 Back Squats 135#/95#
45 Chest to Bar
30 Back Squats 135#/95#
15 Bar Muscle Ups
30 Back Squats 135#/95#
* Barbell is from the floor, not rack
