This Week's Programming
Tue: Bench Press
Wed: Snatch Complex
Thu: Not sure, likely acessory
Fri: Pull-ups and more
KSCF Notes
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Weightlifting classes are back on Fridays
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WOD
"9/11 Tribute"
Row 2001 meters
Then 11 reps of the following:
Box Jumps (30″/24″)
Thrusters (#125/85)
Burpee Chest to Bar Pull-ups
Power Cleans (#175/120)
Handstand Push-ups
Kettlebell Swings (#70/53)
Toes to Bar
Deadlifts (#170/120)
Push Jerk (#110/75)
Then,
Row (or Run) 2001 meters
This is a memorial endurance WOD in honor of those who have fallen during the September 11th events. The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represent the date.
Even the weights have meaning. The 125 lb Thrusters represent the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Deadlift is symbolic of Flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.
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