WOD: 9-19-13

by: Gino Escalante in: WODs
18 Sep

 

 

GS: 10 min AMRAP of:

30 second Clap Hold Plate Press (this, but standing up like a man)
60 second Single Bent Arm Band Pull Aparts
60 seconds Alternating Leg Pistols

1: For max reps:

4 min AMRAP of:

5 Power Clean (185/115)
10 Box Jumps (24/20)

Rest 1 minute

4 min AMRAP of:

10 Burpees
10 Kettlebell Swings (32/24)

Rest 1 minute

4 min AMRAP of:

3 Shoulder to Overhead (185/115)
15 Kick Outs

2: For completion:

4 rounds for time of:

5 Front Squats (185/115)
10 Burpees

5 min cap

4 rounds for time of:

5 Shoulder to Overhead (185/115)
10 Cal Row

5 min cap

For time:

12 Thrusters (185/115)
20 Pull Ups

5 min cap

==

Today is a bit of an experiment…

The numbers have been tweaked a little bit and we shall see how it goes.  WOD 1 has a barbell-free set right in the middle of the workout and this should allow for a powerful last round.  WOD 2 has been moved around a bit to see if we can keep plowing through after 10 minutes of play time.

Love science,

CG

==

 

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