Wednesday – 9/11/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
-400m Run
-10 Single Arm DB Devils Press (plus a squat)

(Mobility)
-10 Cat/Cows
-10 T-Spine Rotations
-10 Scorpions (thumbs up)

(Specific)
Review Workout
*Perform 3 reps of each movement.

METCON
9/11 Memorial Workout
“Tribute”
For Time
-2001m Run or Row
-11 DB Burpee Deadlift
-11 Strict T2B
-11 DB Hang Squat Clean
-11 Strict HSPU
-11 DB Snatch
-11 Box Jump (30/24″)
-11 DB Thrusters
-11 Bar Muscle-Up
-11 Devils Press
-2001m Run or Row

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Strength]
Strict Press
-5 reps @ 60%
-3 reps @ 75%
-1 rep @ 85%
-4 x 7 @ 75%
Rest about 2 minutes between sets

Deadlift
-5 reps @ 65-70%
-3 reps @ 75-80%
-1 rep @ 85-90%
then…
Every 2 minutes x 12 minutes
Deadlift x 6 reps @ 65-70%

[Gymnastics Accessory]
EMOM x 5 minutes
20 sec of Ring MU

When the clock hit 8:00…

EMOM x 5 minutes
20 sec of Strict Pull-Ups

[Engine Builder]
Running Endurance Option
5 Rounds
-Run 1000m
-Rest 2 minutes

Rowing Endurance Option
4 Rounds
-Row 1650m
-Rest 4 minutes