Warm Up:
400m Run + ROM work ~10:00
Workout:
4:00 AMRAP
10x Burpees
15x KB Swing
1:00 Rest
4:00 AMRAP
10x Toes To Bar
15x Sit-Up
1:00 Rest
4:00 AMRAP
10x Walk Walk
15x Box Jump
1:00 Rest
4:00 AMRAP
10x Push-Up
15x Lunges
1:00 Rest
Judo ~30:00
3x Rounds
1:00 round each movement
Rope Slams
Kettle Bell Swings (Russian/65#)
Box Jumps
Sandbag Cleans 60#
Push-ups
Dead Lift 135#
Rest
Then
20:00 of Judo Toss Training/Practice
Workout A
3x Rounds / 10x Each
Cleans 135#
Thrusters 95#
Snatch 65#
Landmine Snatch 95#
Bag-o-Bodyparts 60#
Box Jump
Band Punches
Sledge Grab
Workout 5
3x Rounds / 10x Each
Tire Flips
Med Ball Slams
Sledge Strikes (++Transverse)
Tug-o-War 2x
Self Defense Review
10:00 AMRAP
30 Double Unders
20 Sit-ups
15 Dead Lifts (155#)
10 Push-ups
[4+70]
One Arm Kettle Bell Snatch Ladder
5×5 Snatch, Squat Snatch up to heaviest Kettle Bell
(Alternate Arms for 5x each)
30-10-10
Box Jumps
Burpees
Did this today, in the storm… 🙂
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.