Monday 09/12/22

9/11 Tribute WOD

For Time

749m Row

100 Push-ups

749m Skierg

100 Double Unders

749m Row

100 Push Press 75/55

749m Skierg

60 GHD Sit-ups

43 Burpees

8 Muscle-ups

The Rep Scheme:

– 2,997 Meters total for the civilians

– 343 from the Push-ups, Double-Under and Push Press is for the 343 firefighters

– 60 GHDs for Law Enforcement Officers

– 8 Muscle Ups for the paramedics who were killed in the attack

Accessories:

4×20-25 Ring Push-ups

4×15-18 Dumbbell Skull Crushers

4×15-18 Matador Bar Dips 

4×45” Bamboo Bar Bench Press Hold

1×100 Banded Barbell Bench Press

Weightlifting:

Snatch

A. Snatch Deadlift + Hang Power Snatch below the knee + Overhead Squat

– 5×2+2+1×70

– Rest between 60”-90” sets

B. 8’ EMOM Snatch Work @80

A. 2 Snatches

B. 4 Snatch High Pulls

– keep form throughout Emom

Cardio:

20’ E2MOM

25/20 Calorie Skierg

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