WOD: 8-7-13

by: Gino Escalante in: WODs
06 Aug

 

 

GS L1: 12 min AMRAP of:

10 Shoulder Press
12 Kips (no bands)
30 second Handstand Hold
12 Deadhang Pull Ups

GS L2: 12 min AMRAP of:

5 Push Press (increase load every time)
15 Kipping Pull Ups (if you fail, go back to L1 for Kips and DHPU)
60 second Handstand Hold

WOD L1: For total time:

22 Power Cleans (95/65)
22 Double Unders
22 Burpees
22 Kick Outs
33 Pull Ups
22 Kick Outs
22 Burpees
22 Double Unders
22 Power Cleans (95/65)

18 min cap

WOD L2: Box 2 Remix: For total time:

3 rounds of:
11 Burpees
11 Power Snatch (75/55)
11 Double Unders

Then:

11 Muscle Ups

Then:

3 rounds of:

11 Double Unders
11 Power Snatch (75/55)
11 Burpees

18 min cap

==

Reeeeeeeeeee…

I know we just got done doing 209 AKA Box 2 AKA that hard workout from last month.  But today you get a special twist on it.  Same number of reps, if I did the math correctly.  Same level of difficulty, only with more difficulty added in the beginning, middle, and end portions.  Same time cap, I didn’t actually check on that one.  And you’ll be doing it at the same gym, probably.

Mix,

CG

==

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