September 28, 2017
“Eliminate the unnecessary.”
Partner WOD:
8 Rounds
20 Kettle Bell Swings (55/35)
18/12 Calorie Row
10 Clean & Jerks (115/75)
September 26, 2017
“Your actions will ALWAYS speak louder volumes than your words.”
Strength:
1:1 Run/Rest
Total Distance in __ Minutes
WOD:
18-15-12-9-6-3
Deadlifts (255/175)
Box Jumps (30/24)
September 22, 2017
“Do your actions match your ambitions?”
Strength:
Snatch Press
WOD:
6 Rounds
Wall Balls
Burpees
:40 Work
:20 Rest
September 21, 2017
“This place will change you if you let it.”
Strength: Deadlifts
WOD:
1200m Run
60 KB Snatch (55/35)
30 Thrusters
September 19, 2017
“Knowledge will give you power. Character will give you respect.”
Strength: Push Jerk
WOD:
4 Rounds
13 Hang Squat Clean (135/95)
9 Toes to Bar
6 Pull Ups
3 Chest to Bar
1 Bar Muscle Ups
September 15, 2017
“Don’t blindly follow someone because of their status.”
Strength: Close Grip Bench
WOD:
Buy In:
90 Kettle Bell Swings
5 Rounds
10 Shoulder Press
30 Double Unders
Cash Out:
Sled Pull
September 14, 2017
“Just take small steps everyday in the right direction.”
WOD:
15min AMRAP
300m Run
15 Overhead Squats
15 Box Jumps
September 12, 2017
“Be yourself, because everyone else is already taken.”
Strength: Back Squat
WOD:
4 Rounds
:30 Work
:30 Rest
10m Sprint
Burpees to Bar
Push Press (95/65)
September 11, 2017
“Never Forget”
Row 1001 meters
Run 1000 meters
Then 11 reps of the following:
Box Jumps (36″/26″)
Thrusters (135/95)
Burpee Chest to Bar Pull-ups
Power Cleans (185/125)
Handstand Push-ups
Deadlifts (275/175)
Kettlebell Swings (#70/53)
Push Jerk (185/125)
Toes to Bar
Finish With
Run 1000 meters
Row 1001 meters
The workout itself is completely symbolic of 9/11. The 2001 meter run/row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11).
1st Annual Bellator Backs the Bortherhood 5k Poker Run this Saturday.
Registration starts at 8:00
Run starts at 9:00
