Thursday, 9/11/2014

Warm Up:
TBD

Mobility
Calf/Achilles

Tribute to the 343 fire fighters who gave their lives on 9/11/2001. There are no graphic images in this but I still found it difficult to watch. Never forget. And remember this as you grind through this workout.

WOD:
11 Rounds:
9 Pull-Ups
10 Sandbag Right Foot Box Step Ups (24″/20″; 45#/25#)
9 Handstand Push-Ups
10 Sandbag Left Foot Box Step Ups (24″/20″; 45#/25#)
By the end of the workout you will have done 110 Step-Ups on the right side, and 110 Step-Ups on the left side, for 110 stories in each of the 2 towers.
30 Minute Time Limit
Compare to: 9/11/2013

Core/Accessory:
Accumulate 2 minutes side plank each side

Post your results to the comment section.

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  One thought on “Thursday, 9/11/2014

  1. September 11, 2014 at 6:14 am

    So amazed at the effort the 0600 peeps put into this WOD. I’m certain it will be the theme of the day.
    0500 Strenth:
    Weighted Box Jumps 24″, 25# DBs
    Back Squats:
    Speed Sets:
    310#x3x1
    237#x4x6 (goal is to hit each set on one breath, SPEED)
    Narrow Stance 7 Second Pause Sets:
    160#x5x3
    Active Rest day!

    Like

    • September 11, 2014 at 7:52 am

      When I came in to pick up my meals this morning, the energy was definitely apparent. I don’t know how you guys do it so early in the morning… Props to you all!!!

      Like

      • September 11, 2014 at 8:12 pm

        Valerie I didn’t even see you!!! I must have been in the Zone…

        Like

  2. September 11, 2014 at 6:53 am

    8+9
    All Rx’d except the HSPUs (2 abmats, all strict)
    Planks ✅

    Like

  3. BritLuko
    September 11, 2014 at 6:58 am

    10 at time cap, finished the last round in 3:something

    Pullups with purple band
    HSPU on box.

    Like

  4. September 11, 2014 at 10:35 am

    Always an emotional day for everyone…

    WOD:
    10+22

    3 rounds of pull ups with green band, then switched to ring rows
    Box Step Ups RXed
    Handstand Push-Ups off box (switched to knees last 5 rounds)

    Core/Accessory:
    I could only do 20 seconds each side

    Like

  5. sburks1
    September 11, 2014 at 2:02 pm

    6+11rx. Good day overall.

    Notes: I hate box step ups because I’m short and 24 in is like a deep one legged squat for me

    Like

    • September 11, 2014 at 2:42 pm

      Be proud! You soldiered through it legit!

      Like

  6. Da-Da-Da-Daaavid
    September 11, 2014 at 5:49 pm

    8+3, hspu’s on 30″ box. Wasn’t really feeling it today, might have to try again after a few days of recovery

    Like

  7. September 11, 2014 at 6:51 pm

    9+5 – Rx except used 24″ box for HSPU, finished rest of WOD after clock stop

    Like

  8. September 11, 2014 at 6:57 pm

    6+29
    hspu on 1 abmat, all else Rx

    Like

  9. September 11, 2014 at 7:28 pm

    8+20 rx
    Hell of a day to come back. On another note, I truly appreciate all the support you guys have given me over the past few weeks. You guys rock!!

    Like

    • sburks1
      September 11, 2014 at 7:49 pm

      Good to have you back bro…. Killed it! Haven’t lost a step at all!

      Like

      • September 11, 2014 at 8:51 pm

        We’ll see how bad it hurts tomorrow:)

        Like

    • September 11, 2014 at 8:13 pm

      Schhaaawweeeeeeett!!

      Like

  10. Brian
    September 11, 2014 at 8:21 pm

    8+5 (24″/25#) HSPU w/ 2 mats.

    Like

  11. Cathy
    September 11, 2014 at 8:24 pm

    9+9
    Negative pull-ups
    HSPU on box
    Box Step ups rx

    Like

  12. September 11, 2014 at 8:36 pm

    6+19 hspu negatives

    Like

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