WOD: 8-9-13

by: Gino Escalante in: WODs
08 Aug

 

 

GS L1: 14 min AMRAP of:

3 Shoulder Press
3 Push Press
3 Push Jerk
12 Pull Ups
30 Second Hollow Hold
12 Kips (no bands)
30 Second Hollow Hold

GS L2: 14 min AMRAP of:

3 Shoulder Press
5 Push Press
7 Push Jerks
5 unbroken Body Blasters (if you cannot complete unbroken, go to L1)
20 second Straight Leg Raise Hold
5 Unbroken Body Blasters (if you cannot complete unbroken, go to L1)

WOD L1: For total time: 2 rounds of:

10 Power Clean (115/75)
20 Kick Outs

2 rounds of:

10 Push Press (115/75)
10 Pull Ups

2 rounds of:

10 Front Squats (115/75)
10 Burpees

12 min cap

WOD L2: For total time: 2 rounds of:

10 Power Clean (155/105)
10 Toes to Bar

2 rounds of:

10 Push Jerk (155/105)
10 Pull Ups

2 rounds of:

10 Front Squats (155/105)
10 Burpees

12 min cap

==

5/6/2013…

This little gem of a workout is meant to be done quickly.  Consider this WOD to be three different workouts performed back to back to back.  Each of the sections is short enough to sprint through.  Since you are completely switching gears every 40 reps, you want to make sure that you do not fall behind.  Looking back at your WODIFY scores will help determine whether or not you will make the 12 minute cap.  I’ll give you a hint…

Many of you won’t You can do it!!!!

CG

==

Stathis Tyfarikis liked this post

APRÈS-CROSSFIT

Contact Us

Map-Drop-Down