“SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35 (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs 18′ (# of Paramedics Killed) 1 Body Wt Clean & Jerk (For the 1 Firefighter that was killed by a man who jumped off the top floors)Read more
EMOM 15 Minutes Minute 1: 6 RDLs Minute 2: Landmine Row 8/arm Minute 3: Hollow Body Hold or GHD Isometric Hold 30-45s Then… 3 Rounds 100m Plate Pinch 35s/25s 300m Run 30 Wall BallsRead more
EMOM 10 MIN: 1 Clean + 1 Hang Clean + 1 Jerk Then… AMRAP 13 MIN 1 Power Clean, 135/93 3 Ring Pull-ups 6 Push-ups 9 Squats 2 Power Cleans 3 Ring Pull-ups 6 Push-ups 9 Air Squats 3 Power Cleans…. *Keep increasing power cleans by 1 rep every roundRead more
Back Squat Heavy set of 8 Then 2×8 per leg split squats at 40-50% Then…. AMRAP 15 Minutes 10 Toes To Bar 20 Alt Devil Press 50/35 40 Double UndersRead more
