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.
Strength
3 Position Power Snatch 1x3
5 SETS*
1 Power Snatch
1 Hang Power Snatch
1 High Hang Power Snatch
*Complete each set unbroken. Start light-mod and build.
-Rest as Needed between Sets-
(Score is the Heaviest Weight)
WOD
12:00 AMRAP
3 Squat Snatch 135#/95#
6 Overhead Squats 135#/95#
9 Bar Facing Burpees
Strength
5 sets x 2 Overhead Squats
-Complete one set every 2:00-
* Bar car be taken from the rack. You can build through sets or remain the same.
WOD
"Sourdough"
3 sets (Every 7:00)
2 Rope Climbs (Scale 8 Strict Pull Ups)
-straight Into-
3 Rounds
8 Overhead Squats 95#/65#
12/10 Calorie Row
*Score is slowest set. No Rx if you get 7 minutes on any sets
WOD
"Fajitas"
Teams of 3:
20:00 AMRAP
Partner 1: Max Calorie Row
Partner 2:
2 Rounds
3 Power Snatch 115#/80#
6 Overhead Squats 115#/80#
9 Pull Ups
Partner 3: Rest
*Switch when Partner 2 finishes the two rounds
Score:
Rounds = total rounds completed of the 3+6+9 (incomplete rounds don't count)
Reps = total calories on the row
