Wednesday, September 14, 2016
Skill
Split jerk
Conditioning
AMRAP in 16 minutes of:
Run 400m
5 CTB pull ups
30 Sit ups
Tuesday, September 13, 2016
Strength
Back squat
Conditioning
21-18-15-12-9-6 reps for time of:
Wall ball (20#/14#)
Burpees
♦ compare to 03/08/15 ♦
Sunday, September 11, 2016
With a 20 minute clock…
2001m Row
-THEN-
In the remaining time, AMRAP of:
72 Double unders
3 Front rack lunges per leg (115#/80#)
4 Box jumps (36″/24″)
3 Muscle ups
It is obvious that rowing 2,001 meters is significant because the attacks on September 11 occurred fifteen years ago today. The number of double unders each round is a tribute to the 72 police officers who died that day and the 3-4-3 rep scheme is a tribute to the 343 firefighters who also lost their lives during the attack.
Thursday, September 8, 2016
Strength
Squat
Conditioning
7 Rounds of:
10 Burpees
10 Pull ups
1 Thruster (185#/135#)
Wednesday, September 7, 2016
Skill / Strength
Snatch
Conditioning
AMRAP in 10 minutes of:
30 Double unders
15 Hang power snatch (75#/55#)
Tuesday, September 6, 2016
Strength
Squat
Conditioning
For time:
30 Calorie row
30 Ring dips
20 Calorie row
20 Ring dips
10 Calorie row
10 Ring dips
