Wednesday

BUY IN: 500m ROW

5 Rounds for TIME of: 

 10 Clean & Jerks (95/65)

 10 Box Overs (20”)

Tuesday

Bench Press: 10-8-6-4-4-4

DB Nosebreakers: 10-10-10-10

50 Unbroken Hollow Rocks

Monday

AMRAP in 20min of:

 200m RUN

 20 KB Swings (53/35)

 15 Pull-UPs 

 10 Box Jumps (30/24”)

10 Charts That Show We’ve All Got a Case of the Mondays

Friday 9/11

Buy In: 2001m RUN (1.25 miles)

Accumulate 343 reps by alternating 9/11 reps
   7 Rounds of:
    9 Deadlift (175/125)
    11 Burpee Pull-UPs
    9 Box Jumps
    11 Wallballs
    9 HR Pushups

Cash Out: 110 Walking Lunges

              Significant Numbers: 
              9/11/2001 - Date
              343 - NY Firefighters Lost
              175lbs - AA Flight that hit South Tower
              125 - Deaths at the Pentagon
              110 - Stories of the Twin Towers

On September 11, 2020, people will gather in New York City and across the nation to mark the 19th anniversary of the terrorist attacks of September 11, 2001, the single-deadliest act of terrorism committed on U.S. soil. The attacks resulted in the deaths of nearly 3,000 people in Somerset County, PA, Arlington VA, and at the World Trade Center site in Lower Manhattan. We will never remember the victims, honor the first responders who perished on that day, and support families and survivors who continue to suffer from illnesses related to the attacks.

• 8:46 a.m.: American Airlines Flight 11 struck the North Tower (1 WTC)
• 9:03 a.m.: United Airlines Flight 175 struck the South Tower (2 WTC)
• 9:37 a.m.: American Airlines Flight 77 struck the Pentagon
• 9:59 a.m.: South Tower (2 WTC) collapsed
• 10:03 a.m.: United Airlines Flight 93 crashed in Somerset County, PA
• 10:28 a.m.: North Tower (1 WTC) collapsed

Thursday

5 Rounds for TIME of:

 10 Left arm  KB Thrusters

 20 Double Unders

 10 Right arm KB Thrusters

 20 Double Unders

KB RX= 53/35

Wednesday

1 Mile Rain RUN

            then...

4 Rounds- every 90 seconds:

    6 Around the Worlds (POH, 25/10)

  20 Russian Twist

  20 second Hollow Hold

8.3.0

Tuesday

DOUBLE DT

10 Rounds for TIME of: 

 12 deadlifts
   9 hang power cleans
   6 push jerks

♀ 105 lb. ♂ 155 lb.