Today marks another 9/11 anniversary. There are two workouts posted in honor of those that lost their lives on that horrific day. Some of you were there during and/or after the attack. You have a choice of two workouts. One is “343” honoring the 343 firefighters who died on 9/11. The other is 9/11 throwdown wod with specific representations with rep scheme and weight of the barbell and box jump height ect associated with the attack. Yes, it’s a long workout. Your coach will scale and modify the workout for every individual in the class. If you are on a time constraint, you might want to do the 343 workout or cut the reps back. You can also try to get through the workout up to the point where you may have to get off to work ect.
9/11 REMEMBERANCE WOD:
11 Box Jumps (30″/24″)
11 Thrusters (125#/85#) * Deaths at the Pentagon
11 Burpee Chest-to-Bar Pull-ups
11 Power Cleans (175#/120#) * AA Flight 175 South Tower
11 Handstand Push-ups
11 Kettlebell Swings (70#/53#)
11 Deadlift (170#/120#) * Flight 77 and Flight 93
11 Push Jerk (110#/75#) * Number of Floors in each Tower
The 2001M row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center
“343” honoring the 343 firefighters who died on 9/11.
For honor and respect of the fallen:
100 Deadlifts (145#/105#)
100 Power Cleans (95#/65#)
100 Ground to Overhead (65#/35#)
Men use a 45# bar, Women use a 15# bar
First plates on the bar are 10#, then 15#, then 25# per side
Strip the outer plate after each lift of 100 reps is completed