WOD Blog
 | Fri, Sep 11 2020 |  |
| Fri Sept 11 2020 | Always Remembered Partner HERO WOD |
Fri Sept 11 2020
(Check In)
Mobility and Warmup on own
200m row bike or run
samson stretch
barbell forearm smash
banded triceps smash
banded pull aparts front and overhead
5 inchworms to pushup
10 alternating cossack squats
Coach led barbell warmup
Light bear complex
Rope Climb Review/Practice
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Always Remembered Partner HERO WOD
(Time)
911 HERO WOD:
'Always Remembered'
Teams of 2:
Buy-In: 2001 Meter Row
4 Rounds:
2 Rope Climbs + 7 Pullups
11 Bear Complexes (115/85)95/65
Cash-Out: 2977 Meter Row
Teammates can split up the work however they see fit. One partner works. One rests.
If teammates are using different weights, it's ok to use 2 barbells
1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press
SUBSTITUTION: If you're not able to or are not comfortable bringing the bar behind your neck from overhead, complete the complex below:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press
MEANING
• “Always Remembered” is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City
• The 2001 meter row represents the year.
• The 4 rounds represents the four planes.
• The 2 Rope Climbs + 7 Pullups = 9 reps represents the month
• The 11 Bear Complexes represent the day.
• The 2977 meter row represents the lives lost
BUY-IN ROW
• Looking for quick bursts on the rowers while the other partner rests
• Switching every 200 meters gets the work done in 5 sets each
• Switching every 250 meters gets the workout done in 4 sets each
BARBELL
• Switching with your partner after a single repetition will likely be the most consistent option across all 4 rounds
CASH-OUT ROW
• Switching every 200 meters gets the work done in around 7-8 sets each
• Switching every 250 meters gets the workout done in around 6 set
Planned: Wed,Sep10,2025 Wed,Sep11,2024 Mon,Sep11,2023 Sat,Sep10,2022 Sat,Sep11,2021 Fri,Sep11,2020
| Jesse S | 30:29 Rx | 2 rounds all row | | Marcus | 30:32 Rx | partner with Blake | | Blake S | 30:32 Rx | partner with Marcus | | Lori | 35:01 Rx | 55+ RX 65# partner with Payton | | Daniel St | 36:17 Rx | partner with Scott | | Bailey | 37:07 Rx | 1/2 row | | Kevin M | 37:10 Rx | partner with Lauren | | Bryson | 34:22 | rope pull 115# partner with Mark | | Payton | 35:01 | 45# partner with Lori | | Scott Ande | 36:17 | 75# partner with Daniel |
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