WEDNESDAY, 18 SEPTEMBER 2019

Warm up 

400 meter run 

then

Burgener snatch warm up or some type of variation 

Strength 

Find 1 RM snatch 

Met-con (time cap 25 min)

3 rounds 

10 PWR snatch 95/65

10 bar facing burpees

**5 min rest 

3 rounds 

10 PWR snatch 95/65

10 bar facing burpees

TUESDAY, 17 SEPTEMBER 2019

Warm up 

2 rounds 

20 plate hops 

10 jumping air squats 

20 push-ups 

10 kip swings 

Strength 

Front squat 

Find 5 RM 

Met-con (30 min cap)

For time: 

27-21-15-9

Cal row 

Thrusters 95/65

**5 min rest

27-21-15-9

Cal row 

C2B

MONDAY, 16 SEPTEMBER 2019

Warm up 

4 rounds 

200-meter 

5 handstand kick ups 

10 barbell strict press 

Strength:

Find 3 RM deadlift 

Met-con 

600 meter run 

40 HSPU

600 meter run 

40 push press 115/75

600 meter run

SATURDAY, 14 SEPTEMBER 2019

"Thumb War" 

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Hang Power Snatch (75/55)

1 Minute Bike Calories

1 Minute Rest

ONLY THE 1030 WOD TODAY

FRIDAY, SEPTEMBER 13 2019

"Tummy Time" 

15-12-9-12-15:

Toes to Bar

Deadlifts (205/145)

Lateral Barbell Burpees

THURSDAY, 12 SEPTEMBER 2019

"Family Feud"

Class Divides Into 2 Even Teams:

AMRAP 25:

Buy-In: 800 Meter Run 

50 Meter Sled Push (90/45)

100 Meter Run with Ball (20/14)

WEDNESDAY, SEPTEMBER 11 2019

“Always Remembered”

Teams of 2:

Buy-In: 2001 Meter Row

4 Rounds:

9 Sumo DL High Pull (135/95)

11 Bear Complexes (135/95)

Cash Out: 2977 Meter Row 

1 Bear Complex =   1 Power Clean

                                1 Front Squat

                                1 Push Press

                                1 Front Squat

                                1 Push Press

MEANING 

• ""Always Remembered"" is an annual partner workout we do on CompTrain to honor the victims of the 9/11/01 terrorist attacks on New York City

• The 2001 meter row represents the year

• The 4 rounds represents the four planes

• The 9 SLHP represents the month

• The 11 Bear Complexes represent the day

• The 2977 meter row represents the lives lost