Warm-Up | Performance
Two sets of:
Single Unders x 30 reps
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Followed by…
Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Wall Ball Walking Lunge x 10 reps
A.
“The Running Dead”
For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs)
1600 Meter Run
Please note that this is a tester workout for our aspiring competitive athletes. If you are uncomfortable with any of these movements or loads, please substitute or replace them. For example, if you are uncomfortable with a barbell deadlift, consider a Double Kettlebell Sumo Deadlift, or 100 Russian Kettlebell Swings.
RX 32:20 – ouch
The only thing I was uncomfortable with was the name of this workout and the significance of today being 9/11.
Good workout, tough push.
32:55 w/ 45 cals on Echo bike.
30:50
30:50
Taking a few moments today to pay my respect to all those impacted by the devastation that took place on this date 22 years ago.
26:18
DLs- 205
I forgot to do the box step overs 😞
Man, “the running dead” on 9/11?
No one heard that and thought. Maybe a different workout for today…
Instead, do this.
7 rounds
1. 7 pull ups
2. 7 cal bike
3. 7 push press 115
4. 7 KBS
5. 7 back squats 225
6. 7 burpees
7. 7 v ups
2977m row
7x7x7 = 343 (firefighters lost)
2977 total dead
7 rds of-
1. 7 pull ups
2. 7 Cals hand bike
3. 7 PP @2x24kg KB
4. 7 KBS @24kg
5. 7 BS’s rd’s 1&2 100kg, others 80kg
6. 7 Burpees
7. 7 V-ups
Then 2977m row.
39’38
Been a long time away without doing anything other than the odd run, but have to start back somewhere!!! That one really hurt today but not as much as it did for all the families 22 years ago, had to get it done 🇺🇸
Nice job my brother from across the pond. Hope you’ve been doing well. We did this at the firehouse today and listened to the radio traffic while doing it.
Hearing
“Manhattan to anyone in tower two, do you copy”
*silence*
Chills
I was kinda thinking the same thing as well Mugu, do I did your one!!
And “dive bomber” push-ups??