410 W Geer St, Durham, NC 27701 (919) 907-1233

Never Forgotten

WOD for Tuesday 091112Click Here For Today’s Schedule
Press (65%)
9 sets of 3 reps
–Rest–
“Air Force”
Complete the following for time, but do 4 burpees at the start of each minute:
20 Thrusters (95/65)
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Post Press Loads and Workout Time to Comments
The goal is to move the weight as quickly as possible for each attempt.  There should be no “grinding” of any reps.  If you cannot perform all of your reps at this speed then you need to use a lighter load. 

For the conditioning workout, you will begin the workout with 4 burpees and peform 4 more at the top of each minute until you’ve finished all of the movements.  You are using one bar, same load, for the entire workout.

A New Yorker’s perspective in the aftermath of 9/11 – click here

 

One Comment
  1. Paul K Reply
    Press -- done at 95%. Less than 50% of 1RM, but it's where I needed to be to generate the appropriate speed today. METCON -- done at 75# -- 11:38 to finish. Great choice of a memorial WOD for 9/11, Dave!

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