WORKOUT OF THE DAY, SEPTEMBER 11TH 2018


Published September 11, 2018


Today is a day that we honor the fallen.
The 2001 meter row represents the year.
The 4 Rounds represents the four planes.
The 9 Rope Climbs represents the month.
The 11 Bear Complexes represent the day.
The 2977 meter row represents the lives lost.

WOD:

#always remembered

Teams of 2 (Teammates alternate through the total work as they see fit)

2001 Meter Row “Buy-In”  (Can sub a 2000m Run by alternating 200m Runs - 10 per team)

4 rounds:

9 Rope Climbs (15′) (Scale to 27 Chest to Bar Pullups/Pullups or Ring Rows)

11 Bear Complexes (135/95)

2977 Meter Row “Cash-Out”

*Bear Complex = Power Clean, Front Squat, Push Jerk, Back Squat, Push Jerk (Back Rack).

**If we are not comfortable bringing the bar from overhead to the back rack, complete the following complex:

Power Clean + Front Squat + Push Jerk + Front Squat + Push Jerk

***BeachFit will do KB Clean, KB Front Squat, KB Push Press, KB Front Squat, KB Push Press

****If completing as individual reduce the volume of all work in half. 

CASHOUT:

3-4 Rounds, Not for Time:

:15s Ring Support Hold (Video

:20s Hollow Body Hold Rx+GHD Supine Hold (Video)

:35s Handstand Hold (against wall)  *Scale to Plank Hold

 


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