9-11 THROWDOWN WOD
A One Round 9 Movements 11 Reps.
Start - 2001m Row
11 36/24in box jump
11 125#/85# thruster (deaths @ pentagon)
11 Burpee chest to bar pull ups
11 175#/120# power clean (AA FLight #175 (south tower))
11 Hand stand push ups
11 2 pood/1.5 pood swings
11 Toes to bar
11 170#/120# lb DL (Flight 77 and flight 93)
11 110#/75# push jerk (number of floors in each tower)
Finish - 2001m Row
IT IS OUR TURN NOW!
CFMHQ @ 1500
Post times and comments
Heather wants everyone to wear red white and blue.
ReplyDelete34:43
ReplyDelete87 lbs Power cleans, and front squats (for thrusters)
rest was Rx'D
38:00
ReplyDelete75lb thruster & power clean
On a box HSPU
DL had to drop to 105, kept losing my back :-(
Killer nonetheless!
36:50 155lbs Power cleans
ReplyDelete29:45 As Rx'd
ReplyDeleteHandstand pushups could have been better, but first time shoulder felt great doing them!
The Row was the funnest part...Thanks Erica and Crystal for talking about tamales, tacos and carne asada...really made the row go by quickly!!
Had a great time everyone!
Nick Karsten
ReplyDelete25:34
Me
29:18
We subbed 200 double unders for the row, did ring burpee chest to bar and toes thru rings, 135# power cleans, the rest as Rx'd
killer
AsRx 33:25
ReplyDelete34:40 - small box, 33 lb bar for lifts, 135 lb for deadlift, leg lifts for toes to bar
ReplyDeleteAwesome WOD. And don't mention it Tony, anything to help the row go faster.