SUNDAY PARTNER WOD
AMRAP 10 minutes
Partner A:
200 meter run
Partner B:
Max Rope Climbs
*Runner is the pacer.
Score is total rope climbs.
Rest 5 minutes
10 Alternating Rounds
10 DB Push Press 50/35
100′ Farmers Carry
Time Cap: 15 minutes
For Quality
8 Rounds
10 Plyo Pushups to 45/25 # bumper plates
10 Knees to Elbows
*RX = unbroken sets. Focus
on quality rather than time.
* Plyo pushup = Start with your hands
on the ground then touch your chest
to the ground and drive up
explosively catching yourself on the plates.
Each rep starts with hands on the FLOOR, not plates.
AMRAP 10 minutes
30 Double Unders
1 Squat Clean & Jerk 225/155 RX+/ 175/115 RX
*Score is total C&J completed
(don’t count the DU’s)
5 Rounds
5 x 3:00 Rounds
RX+
10 Burpee Box Jumps 30/24
20 Wall Balls 20/14
Max Effort C2B Pullups
RX
6 Burpee Box Jumps 24/20
15 Wall Balls 20/14
Max Effort Pullups
*Rest 2 minutes between rounds
*Pick a rep scheme where you have AT LEAST
1 minute for pullups.
4 Rounds
80′ DB Front Rack Walking Lunges
20 Hip Extensions
50-40-30-20-10
Double-unders
Sit-ups
Metcon (3 Rounds for weight)
EMOM 6 minutes : 3 Power Snatch
Rest 1:00
EMOM 6 minutes : 2 Power Snatch
Rest 1:00
EMOM 6 minutes: 1 Power Snatch
*Does not need to be touch and go
50-40-30-20-10
Double-unders
Sit-ups
9/11 Tribute WOD
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)
******If athletes begin the WOD with a Row, they finish with a Run and vice versa.
The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.
21-15-9
GHD Situps
Burpees
15-12-9
Kettlebell Swings
Goblet Squats
12-9-6
Pullups
Pushups
@80%
21-15-9
GHD Situps
Kettlebell Swings 70/53
Burpees
Partner WOD
12 Alternating Rounds
8 Box Jumps
10 Unbroken Pullups
12 Thrusters 115/75
400 meter KB single arm OH carry
50/35 RX
*Switch arms every 50 meters
