WOD: 11-14-13

by: Gino Escalante in: WODs
13 Nov



GS: 12 min AMRAP of:

1 Arm High Plank Hold (30 seconds each side)
Straigh Leg Raises

1: 4 min AMRAP of:

5 Power Clean (135/85)
10 Push Ups

Rest 2 minutes

7 min AMRAP of:

10 Deadlift (135/85)
10 Burpees
10 Pull Ups

2: 4 min AMRAP of:

5 Power Snatch (135/85)
5 Reverse Wall Climbs

Goal is three rounds

4 min cap

Rest 2 minutes

7 minute AMRAP of:

10 Chest to Bar Pull Ups
10 Deadlift (135/85)
10 Burpees

Goal is 5 rounds


Programming updates…

A particular perfect person has been spotted doing the programming.  Since stepping into the arena and throwing down with the best of you guys, this person has grown wiser and inflammed as his muscles are sore and his ego is moderately shot.  With that in mind the following format can be expected when the December programming is created:

  1. No running.  No running ever again unless it’s a 5K…those are okay
  2. Lots of heavy Squat Snatching and Overhead Squats for everyone
  3. 2 Muscle up max in every workout
  4. Lots of bear crawling
  5. Not another Renegade Row for as long as you all shall live
  6. No more Kettlebell work (too hard)
  7. Lots more AbMat Sit Ups
  8. The gymnastics strength will stay the same (it’s cool)
  9. Lots more swimming and Spanish
  10. I’ll join the ranting and raving about the programming that’s been happening since the beginning of exercising

It’ll be awesome,




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