517.402.1927
4150 Hunsaker St., Suite A, East Lansing, MI 48823 (map)

Category: Workout of the day (WOD)

9/14 Friday

SWOD:

Deadlift single in 12:00 

METCON:

For time: 

25 Box Step Overs 50/35

50 Push Press 75/55

25 Box Step Overs 

50 Pull-ups 

25 Box Step Overs 

50 Sumo Deadlift High Pulls 75/55

25 Box Step Overs 

50 Dips

 

9/13 Thursday

METCON: 

5 Rounds For Time: 

200 m Sled Drag +70/45

15 Handstand Push-Ups 

15 GHD sit-ups 

 

9/12 Wednesday

SWOD: 

Push press single in 12:00 

METCON:

OTM x 20:00

Odd: 15/12 cal Row 

Even: 10 bench press 155/105

 

9/11 Tuesday

A total of 2,996 people were killed in the 9/11 attacks, including the 19 terrorist hijackers aboard the four airplanes.

At the World Trade Center, 2,763 died after the two planes slammed into the twin towers. That figure includes 343 firefighters and paramedics, 23 New York City police officers and 37 Port Authority police officers who were struggling to complete an evacuation of the buildings and save the office workers trapped on higher floors.

At the Pentagon, 189 people were killed, including 64 on American Airlines Flight 77, the airliner that struck the building. On Flight 93, 44 people died when the plane crash-landed in Pennsylvania.

In Remembrance…

METCON: 

AMRAP: 2,996 seconds

1 Clean & Jerk 155/105

1 round of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)

2 Clean & Jerks 

1 round of Cindy

3 Clean & Jerks…

 

**Click the links for info on the Clean & Jerk**

 

 

9/10 Monday 

SWOD:

Back squat single in 12:00

METCON:

3 rounds for time 

25 DB thrusters 50/35

75 dubs