WOD Blog

Fri, Sep 11 2020

Happy Birthday: Nicholas R
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (982 days ago)

091120 workout


Cardio: Time
Workout

WARM-UP
200m Run

Into…

2 SETS BARBELL WARM-UP (3-5 reps of each)
Clean Grip RDL
Hang Hi-Pull
Hang Muscle Clean
Hang Power Clean
Strict Press
Push Press
Push Jerk

Into…

200m Row

HERO WORKOUT*
“9/11”

FOR TIME
2001m Run*
11 Box Jumps (30/24)|(24/20)
11 Thrusters (155/105)|(115/75)
11 Chest-to-Bar Pull-Ups
11 Power Cleans
11 Handstand Push-Ups
11 Hang Power Clean
11 Toes to Bar
11 Deadlifts
11 Push Jerks
2001m Row

*Original workout format attributed to CF BelAir.
**Athletes may start with either the run or the row and finish the workout with the other.

(Score is Time)

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