WOD: 9-17-13

by: Gino Escalante in: WODs
16 Sep

 

 

GS: 12 min AMRAP of:

30 second High Plank Push Offs
30 second Rotating Leg Hollow Hold
30 second HEAVY Kettlebell Swings (Russian)
30 second straight arm Band Pull Aparts

1: 4 min AMRAP of:

10 Deadlifts (185/115)
12 Burpees

Rest 1 minute

4 min AMRAP of:

8 Hang Power Clean (185/115)
12 Pull Ups

Rest 1 minute

4 min AMRAP of:

6 Front Squats (185/115)
12 Push Ups

2: For completion:

5 rounds for time of:

8 Deadlifts (185/115)
12 Toes to Bar

5 min cap

4 rounds for time of:

5 Power Clean (185/115)
7 Handstand Push Ups

5 min cap

4 rounds for time of:

3 Thrusters (185/115)
3 Muscle Ups

5 min cap

==

Thruster…

Start making all of the “I barely even know her jokes” now, since they will be the most fun you’ll be having all day.  I know that you are looking at today as accomplishable (as you should) and still there is a faint voice in your head already saying that you will have to scale like crazy.  Do yourself a favor and stop listening.  Yes, this is hard.  Yes, you can do it.

That’s all you need to know,

CG

==

APRÈS-CROSSFIT

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