Labor Day or 9/11 WODS at your gym?

shaypearl

Hello All,

I know I’m a little delayed on the Labor Day WOD, but I was curious if your gym came up with anything special for those days?

For Labor Day we did Hotshot 19:
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

It took me 49:36 to get it completed. I scaled the pull-ups with ring rows. And I scaled the cleans at 85 lbs instead of 95lbs for women.

Our coach came up with a 09/11 WOD today:

1 ROUNDS for: (TOTAL TIME) 9/11 Tribute
2001 meter run
11 box jumps 30/24
11 Thrusters 115/75
11 KB swings 70/55
11 SDHP 115/75
11 c2b pull-ups
11 push jerk 115/75
11 burpees
11 t2b
11 deadlift 115/75
2001m run
45:00 cap

It took me 26:05 to get that one complete. The run was brutal. And again I scaled the C2B pull-ups.

So what’s on your plate for today’s WOD, if any special?

itsagr8daytolift

Friday“Always Remembered”

Teams of 2 (1 athlete works at a time)

WOD (30 minute time cap)
Buy-in: Row 2001 meters

4 rounds:
9 Rope Climbs
11 Bear Complexes (155/105) (power clean, front squat, push press, back squat, push press)

Cash out: 2977 meter row

(2001 -year
4 – Number of planes
9 – month
11 – day
2977 – number of lives lost)

shaypearl

itsagr8daytolift wrote: »

Friday“Always Remembered”

Teams of 2 (1 athlete works at a time)

WOD (30 minute time cap)
Buy-in: Row 2001 meters

4 rounds:
9 Rope Climbs
11 Bear Complexes (155/105) (power clean, front squat, push press, back squat, push press)

Cash out: 2977 meter row

(2001 -year
4 – Number of planes
9 – month
11 – day
2977 – number of lives lost)

Wow, that's a pretty nice workout. That row, wow.

bostonwolf

I wasn't able to do it, but ours was:

"Never Forget"
9/11 Tribute

AMRAP 20:01

9 Hang Power Cleans
11 Box Jumps 30/24
9 Thrusters
11 Push Ups
9 Front Rack Lunges per Leg
11 Chest to Bar Pull Ups

Rx Barbell = 115/75
Scale as needed.

This is meant to be a challenge, so don't worry about doing all of the barbell movements unbroken. This is a lengthy workout at 20 minutes, so pick something difficult and try to stick with it. Rest if you need to, but try to stay focused on each set as you move through.

shaypearl

Nice!

noel2fit

My gym did a "Never Forget" one too. 2977 people so 2977 reps.

No warm-up, just go.

Get through 2977 reps as a class. Only one person can work at a time. Any exercise.

We only had 3 people in my 6am class so we got through most of it with DU, squats, and mountain climbers. It took a good 45 minutes though as we did round robins of just about everything to figure out where we could get the most volume quickly. KB swings, ring dips, sit-ups, push-ups, and T2B were pretty quick too.

shaypearl

noel2fit wrote: »

My gym did a "Never Forget" one too. 2977 people so 2977 reps.

No warm-up, just go.

Get through 2977 reps as a class. Only one person can work at a time. Any exercise.

We only had 3 people in my 6am class so we got through most of it with DU, squats, and mountain climbers. It took a good 45 minutes though as we did round robins of just about everything to figure out where we could get the most volume quickly. KB swings, ring dips, sit-ups, push-ups, and T2B were pretty quick too.

So did you guys work as a team or did each person have to do their own 2977 reps?

noel2fit

shaypearl wrote: »

noel2fit wrote: »

My gym did a "Never Forget" one too. 2977 people so 2977 reps.

No warm-up, just go.

Get through 2977 reps as a class. Only one person can work at a time. Any exercise.

We only had 3 people in my 6am class so we got through most of it with DU, squats, and mountain climbers. It took a good 45 minutes though as we did round robins of just about everything to figure out where we could get the most volume quickly. KB swings, ring dips, sit-ups, push-ups, and T2B were pretty quick too.

So did you guys work as a team or did each person have to do their own 2977 reps?

We worked as a team. So in our class we each did just shy of 1000 reps (thus the light weight quick stuff). In classes with more people, they'd each do fewer reps and have more rest time so they did more snatches and squats and weight work.

shaypearl

Cool!