Mike Long

Hometown:
KS
Gym:
CrossFit Diem
Gender:
Male
Age:
43
Height:
--
Weight:
--

September 11, 2013

Performed at: CrossFit Diem
Workout Name: 130911 9/11 Tribute WOD
Description: "9/11 Tribute WOD"

AMRAP in 9min of:
400m run - alternating w/ various loads every 400m

- 1min rest/transition -

AMRAP in 11min of:

9 T2B
11 thrusters (115#/75#)
9 pullups
11 power cleans (115#/75#)
9 KTE
11 SDLHP (115#/75#)
9 pullups
11 power cleans
9 T2B
11 thrusters

-rest 1 minute-

AMRAP in 9min of:

400m run - alternating w/ various loads every 400m

- 1min rest/transition -

AMRAP in 11min:

9 HR pushups
11 KB swings (1.5/1 pood)
9 ring dips
11 KB goblet squats (1.5/1 pood)
9 push press (115#/75)
11 OH KB walking lunges (1.5/1 poor)
9 ring dips
11 KB goblet squats
9 HR pushups
11 KB swings
Results: 221 reps
Workout scaled
Modifications at: All barbell work @ 95#
Ring Dips with band
OH KB walking lunges @ 1 pood
Athlete's Notes: Rd 1: 4
Rd 2: 89
Rd 3: 4
Rd 4: 124

1 similar workout

Date Name WorkoutDescription Results
09/11/2013 130911 9/11 Tribute WOD "9/11 Tribute WOD"

AMRAP in 9min of:
400m run - alternating w/ various loads every 400m

- 1min rest/transition -

AMRAP in 11min of:

9 T2B
11 thrusters (115#/75#)
9 pullups
11 power cleans (115#/75#)
9 KTE
11 SDLHP (115#/75#)
9 pullups
11 power cleans
9 T2B
11 thrusters

-rest 1 minute-

AMRAP in 9min of:

400m run - alternating w/ various loads every 400m

- 1min rest/transition -

AMRAP in 11min:

9 HR pushups
11 KB swings (1.5/1 pood)
9 ring dips
11 KB goblet squats (1.5/1 pood)
9 push press (115#/75)
11 OH KB walking lunges (1.5/1 poor)
9 ring dips
11 KB goblet squats
9 HR pushups
11 KB swings
 221 reps
Workout Scaled