WODs
 | Sun, Sep 11 2016 |  |
| Open Gym - MakeUp Day | Never Forget | Heavy clean, push-up, sit up |
Open Gym - MakeUp Day
(No Results Tracked)
Open Gym / MakeUp Day!!!!
See a MetCon, a 1 Rep Max or a Strength/Skill you missed this week that you want to make up... Now is the time!
You get to pick your poison, your favorite, your GOAT or whatever you so desire.... For a change, you are in control of your workout!
Post your score under 'Other Posted Workouts' under the appropriate WOD!
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Planned: Fri,Jun22,2018 Fri,Apr13,2018 Sun,Dec10,2017 Tue,Oct31,2017 Sun,Jun18,2017 Sun,Feb26,2017 Sun,Jan8,2017 Sun,Dec18,2016 Sun,Dec11,2016 Sun,Oct9,2016 Sun,Oct2,2016 Sat,Oct1,2016
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Never Forget
(Time)
Warm Up:
50 Singles
20 second Bar Hang
10 PushUps
10 Spiderman and Reach
10 Hollow Rocks
10 Inch Worms
10 Walking Lunges
9/11 Tribute WOD
Dedicated to all of those who lost their lives on this tragic day but especially to the memory of the 344 firefighters, 23 police officers of NYPD, and 37 police officers of the Port Authority who ran into a burning building when thousands were running out of it.
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 (175/125#)
11 HSPUs
11 KB Swings (53/35#)
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 itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
Planned: Sat,Sep17,2022 Sat,Sep11,2021 Wed,Sep11,2019 Tue,Sep11,2018 Mon,Sep11,2017 Sun,Sep11,2016 Fri,Sep11,2015 Thu,Sep11,2014
| Duane | 28:40 Rx | | | Sarah | 31:45 Rx | HSPU took over 3 mins!! I suck!! |
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