Sep 2017

wod 2017-09-11

“A:
2 sets, of:
Handstand Hold x 30 sec
Xiaoping x 9/9 reps
Handrelease push-ups x 10 reps

B:
2001 – a 9/11 tribute wod to remember the tragedy at World trade center
For time of:
Run 2001 meters*
Box jumps x 11 reps
Thrusters x 11 reps
Chest to bar x 11 reps*
Power Cleans x 11 reps
Handstand Push-ups x 11 reps**
Kettlebell Swing x 11 reps
Toes-to-bar x 11 reps***
Deadlifts x 11 reps
Push Jerks x 11 reps
Row x 2001 meters
* if you need to scale the running, start with 201 meters and run 200 meter between every exercise
** Pull-ups, ring rows
*** Pike-push-ups, hand release push-ups
**** Knee-to-elbow, Hanging knee raisers
TIme Cap: 35 min

C:
2 sets, of:
Banded Triceps press x 50 reps
Back Raisers x 50 reps”