WOD: 8-26-13

by: Gino Escalante in: WODs
25 Aug




GS L1: 15 min AMRAP of:

20 second Rope Hold (no legs)
30 second Handstand Hold
10 Pistols with plate for balance (5 each leg)
30 Superman Hold

GS L2: 15 min AMRAP of:

1 Rope Climb (with legs)
3 Handstand Push Up Negatives (to the shoulder)
10 Pistols (5 each leg)
30 second Superman Hold

WOD L1: 5 rounds for total time:

25 Kick Outs
11 Pull Ups
9 Burpees

Rest 30 seconds

13 min cap

WOD L2: 5 rounds for total time:

3 Muscle Ups
12 Burpees
12 Toes to Bar

Rest 1 minute

13 min cap


Rope Climbs!!!…

Your grip is stronger, your spatial and kinetic awareness has improved, and you are ready to take things to the next level.  Welcome to the world of climbing ropes.  Just like always, you have the option to ease into it (by doing the L1), but if you have the capacity, this is a skill that is worth developing.  Like all other things you do here, you have to pay attention to be safe so please don’t test too far outside of your means.  The end is near for the GS, so enjoy the last few tidbits.

Also note that the rest periods are different for each of the WODs,




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