INVERTED "ATLAS"
-WOMEN 10,000 lbs Cumulative Back Squats
- MEN 15,000 lbs Cumulative Back Squats
-Each time the barbell is racked to change team member there will be a 10 Wall Walk Penalty
Time Cap:10 min
The team will choose a weight that all athletes on the team can back squat. Each athlete must get at least one rep of the back squat and one rep of the wall walks. Once the weight has been chosen and the event has started the weight cannot be changed. The judge will determine how many back squats must be done prior to the event starting. The total must be at 10,000 lbs or above to complete the workout. The penalty wall walks are done when changing athletes during the workout out before restarting back squatting with any team member.
ATLAS
This Firefighter Hero WOD is dedicated to Gregg Atlas, FDNY (New York, NY), Engine 10, who was killed on September 11, 2001.
Lt. Gregg Atlas, 44, had three brothers who were firefighters. He had joined the FDNY 20 years earlier and was assigned to Engine Co. 10 after making Lieutenant in 1994. He wasn’t ready to retire because “he’d miss all the guys.”
-WOMEN 7,000 lbs Cumulative Back Squats
-MEN 10,000 lbs Cumulative Back Squats
-Each time the barbell is racked to change team member there will be a 10 TWO STEP Wall Walk Penalty
The team will choose a weight that all athletes on the team can back squat. Each athlete must get at least one rep of the back squat and one rep of the wall walks. Once the weight has been chosen and the event has started the weight cannot be changed. The judge will determine how many back squats must be done prior to the event starting. The total must be at 10,000 lbs or above to complete the workout. The penalty wall walks are done during the workout when changing athletes out before restarting back squatting with any team member.
HORTON
9 Rounds for Time
9 Bar Muscle-Ups
11 Clean-and-Jerks (155/105 lb)
50m Buddy Carry
Time Cap: 22 Min
All teams will start at the Buddy carry line outside and at the "GO" they will run inside to their Muscle up Bar. 9 BMU will performed by any team member, split as needed. One Team member will then head to the barbell to perform the clean-and-jerks. Push jerks and split jerks are both allowed. Push presses are not. If an athlete wants to switch out with another for the clean-and-jerks they must physically tag someone from their team waiting at the wall/rig for safety. Once all 11 clean-and-jerks are complete the entire team heads back to the line outside to perform the buddy carry. The carry will be 25m down, 25m back. The buddy carry must be performed with two members carrying and one team member being carried. Everyone must be carried at least once. You may switch on the carry whenever but the team cannot move forward until one of them is being carried. This continues for 9 rounds.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
9 Kipping box ring rows/push ups
11 Clean-and-Jerks (95/65 lb)
50 m Buddy Carry
All teams will start at the Buddy carry line outside then at the "GO" they will run inside to their Kipping box ring rows/push ups lane. An athletes must do equal number kipping box ring rows to push ups to have the rep count. The kipping box ring row must have the elbow bent past 90 degrees for the rep to count. The chest must touch the box for the rep to count on the push up. Rings will be set at 30 inches and box height will stay at 20 inches. Switch athletes as needed between completed Ring pull/push up sets.
Then one team member will then head to the barbell to perform the clean-and-jerks. Push jerks and split jerks are both allowed. Push presses are not. If an athlete wants to switch out with another for the clean-and-jerks they must physically tag someone from their team at the rig/wall for safety. Once all 11 clean-and-jerks are complete the entire team heads back to the line outside to perform the buddy carry. The carry will be 25m down, 25m back. The buddy carry must be performed with two members carrying and one team member being carried. Everyone must be carried at least once. You may switch on the carry whenever but you cannot move forward until another team member is being carried. This continues for 9 rounds.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family
FRENCH
FOR TIME PART A
AMRAP PART B
PART A
1 mile Run 2/3 ATHLETES RUN WITH BAND
50 Deadlifts (185/135 lb) TANDEM LIFTS (2 ATHLETES)
PART B
REMAINING TIME Max bar facing Burpees Syncro with 2/3 athletes working
TIME CAP: 22 Min
The workout starts with Two athletes running holding a band. Four times around the building is a mile. Each athlete must run around the building at least one time in each mile. Once the team has returned from the first mile they will head to the barbell and two athletes tandem deadlift the barbell for 50 reps. Switch as needed. Once 50 reps are completed the team heads back out the door to complete another One-mile banded run with 2/3 of the team running at a time. Upon completion of the second mile the team returns to their lane inside the building for part B in the time remaining. The team then completes syncro bar facing burpees with 2/3 of team working at a time until the time runs out.
This workout is dedicated to Chicago Police Officer Ella French who was killed in the line of duty on August 7, 2021.
Police Officer Ella French was shot and killed while she and her partner conducted a traffic stop of a vehicle containing three subjects near the intersection of West 63rd Street and South Bell Avenue.
During the traffic stop, one of the subjects opened fire, striking Officer French and her partner Officer Carlos Yanez. Despite their wounds, the officers were able to return fire and wounded one of the subjects. Both officers were taken to the University of Chicago Medical Center where Officer French was pronounced dead. Her partner, Officer Yanez, was admitted in critical condition after being shot 4 times. Officer Yanez survived but is now blind in his right eye and deals with partial paralysis.
Officer French had served with the Chicago Police Department for almost 3-1/2 years and was assigned to the Community Safety Team. She is survived by her mother and brother.
PART A FOR TIME
PART B AMRAP
BUY IN:
50 Deadlifts (315/245 lb) TANDEM LIFTS (2 ATHLETES)
REMAINING TIME Max Bar Facing Burpees Syncro with 2/3 athletes working
The workout starts with Two athletes running holding a band. Four times around the building is a mile. Each athlete must run around the building at least one time (400m) in each mile. Once the first mile is completed, they head to the barbell and two athletes tandem deadlift the barbell for 50 reps. Switch as needed. Once 50 reps are completed the team heads back out the door to complete another One-mile banded run with 2/3 of the team running at a time. Upon completion of the second mile the team returns to their lane inside the building and the time will be recorded. Part B starts and then 2/3 of the team then completes syncro bar facing burpees until the time runs out.
FOR TIME
This floater/obstacle course will take place outside in the front parking lot.
Finish line is start line behind plyo boxes.
At 3..2..1.. GO
The entire team will go over the plyo box wall and will find a sled preloaded with 135/95 which must be pushed 50 feet to the next set of plyo boxes. Team Members must cross over this set of boxes to run down the course to retrieve their required weights. These weights must be brought back over the boxes and stacked IN ORDER on the sled with the highest weight on the bottom (this DOES include the preloaded weights.) Only when the weight has been stacked correctly can the sled then be pushed past the boxes and to the next station 30 feet away.
At this station:
Athlete ONE will stand at one end of a fire hose and pull it towards them, once the end is of the hose is pulled to athlete ONE they must run it back to its original place. (done only once)
Athlete TWO and THREE will pick up the correct keg and run 85 feet down and around a cone before returning the keg it to its original place.
All three athletes then return to the sled and push it back the 30 feet and run the weights back their original places. The sled must be reset to the weight the team started with before sprinting with the sled to starting line past the first set of boxes to complete this course.
Time Cap: 5 min
The entire team will go over the plyo box wall and will find a sled preloaded with 90/45 which must be pushed 50 feet to the next set of plyo boxes. Team Members must cross over this set of boxes to run down the course to retrieve their required weights. These weights must be brought back over the boxes and stacked IN ORDER on the sled with the highest weight on the bottom (this DOES include the preloaded weights.) Only when the weight has been stacked correctly can the sled then be pushed past the boxes and to the next station 30 feet away.