Friday 09/10/21


9×3 speed banded bench press

@50% 1RM 

30” rest between sets

Red + 200 org -200

*3×3 narrow / 3×3 regular / 3×3 wide

1×8 top set narrow grip 

Starts at 70% 

+5lb each week


For time:

400m suitcase carry 35/25

50 toes to bar

400m suitcase carry

50 burpees

400m suitcase carry

50 GHD sit ups

Power Hour:

9/11 Tribute WOD

For Time

2001 meter Run

11 Box Jumps (30/24 in)

11 Thrusters (125/85 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (175/115 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (2/1.5 pood)

11 Toes-to-Bars

11 Deadlifts (170/115 lb)

11 Push Jerks (110/75 lb)

2001 meter Row

*Athletes may start with Row and end with Run, or start with Run and end with Row.


3×8 seated Arnold press

3×12 wide grip floor press 

4×12 dumbbell front raises

4×12 dumbbell lateral raises

4×1’ weighted plank 

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