5-4-3-2-1 OHS

Nancy
5 RFT:
400m Run
15 OHS (65/95)

15 min Find 3 RM Front Squat

7 min AMRAP:
7 Double DB front squats (35/50)
3 BMU (Comp: 7 BMU)

15 EMOM:
5 DL As Heavy As Possible
15-30 DU

12 min for Quality
20 Shoulder Taps
12 Alt Leg SLDL with EBB
4 Inverted Burpees or 4 Candlesticks

18 min AMRAP:
15 KB Goblet Squat (35/53)
9 RMU
15 KBS (35/53)
50’ KB OH Walking Lunge ( 25’ R 25’ L)
50’ KB Front Rack Carry Walk ( 25’ R 25’ L)

For Time:
21-15-9
S2OH (Rx: 65/95, Comp: 95/135)
Pull Ups (Comp: C2B)

-4 min rest-

9-15-21:
S2OH (Rx: 65/95, Comp: 95/135)
T2B

For Quality:
5 min: Max Distance Push up position drag.

Squat Snatch: 8 min EMOM: 2 re-grip Squat Snatch

12 min AMRAP:
1 OHS (Rx: 85/125, Comp: 125/185)
10 Burpee Box Jump (BBJ) (20/24)
2 OHS
10 Burpee Box Jump (BBJ) (20/24)
3 OHS
10 Burpee Box Jump (BBJ) (20/24)

*Continue until time expires, adding 1 overhead squat each round!

Bench Press 5-5-3-3-3-1-1-1

13 min AMRAP:
50’ OH Walking Lunge 35/45 PLATE
12 Plate Jump Burpees

For Time:
50 T2B
40 SA Alt DB Snatch (35/50)
30 C2B
20 HSPU
10 Cleans (125/185)

5-7 min For Quality:
12 Push Up Position DB drags
12 DB Russian Twists
12 Hollow Rocks

For Time:
1600m Run
100 Box Step Ups (20/24)
1200m Run
75 Box Step Ups (20/24)
800m Run
50 Box Step Ups (20/24)
400m
25 Box Step Ups (20/24)

For Time: 5 rounds of Cindy
5 minutes to Establish a 1 RM DL

For Time: 5 rounds of Cindy

*One round of Cindy is:
5 Pull Ups (Scale: light band, rec pull)
10 Push Ups (knees, up to box)
15 Air Squats

20 min for Quality with Purpose:
1 SHSPU
1 Pull Over
1 SRD
:10 sec HS Hold
1 SPU (Comp: strict L pull up)

Add one rep & :10 seconds per round

Squat Clean & Jerk work up to a Heavy Single

WOD:
12 min E3MOM:
400m Run
IRT: Max Rep Squat Clean & Jerk @ 75% of your 1 heavy single established today,

2 Rounds for 2 min of Max Rep/Cals
Rope Climbs
Assault Bike Cals
Sandbag Hold
WB (14/20, 9/10, Comp: 10/11)

*2 min Rest Between Rounds

5-4-3-2-1 Jerk

15 min Clock:
Partner WOD: Both partners working at same time - must switch every 90 sec.

Max Distance Row
Max Rep WW (Comp: WW with 1 C2W SHSPU during each WW)

9/11 Tribute WOD:
Buy In: 343 DU - NYFD Members Who Lost Their Lives
Right Into:

9 Rounds: (September)
11 Thrusters 65/95 (11th)
2 BMU (One rep for each of the Twin Towers & all those who lost their lives in each tower - 2,996 people) - EACH PARTNER DOES 2 REPS

It's been 22 years since 9/11 happened. We can all go back to that moment when we found out what was happening. This event changed our world, and the way we do things. We continue to feel the impact to this day, but that's nothing to the impact it had on those who had a loved one who lost their life in this tragic event.