WOD: 11-22-13

by: Gino Escalante in: WODs
21 Nov

 

 

Strength:  18 min to find

Heavy DOUBLE for Turkish Get Up

9 min AMRAP of:  One Hand Kettlebell Complex

5 Russian Kettlebell Swings (one hand)
5 Kettlebell Front Squats (one hand)
5 Kettlebell Press or Push Press (one hand)

5 Russian Kettlebell Swings (other hand)
5 Kettlebell Front Squats (other hand)
5 Kettlebell Press or Push Press (other hand)

5 Russian Kettlebell Swings (one on each hand)
5 Kettlebell Front Squats (one on each hand)
5 Kettlebell Press or Push Press (one on each hand)

1: For time:

10 Pull Ups
5 Push Ups
9 Pull Ups
5 Push Ups
8 Pull Ups
5 Push Ups

Continue this pattern until you reach:

1 Pull Up
5 Push Ups

6 min cap

2: For time:

10 Chest to Bar Pull Ups
3 Handstand Push Ups
9 Chest to Bar Pull Ups
3 Handstand Push Ups
8 Chest to Bar Pull Ups
3 Handstand Push Ups

Continue this patter untli you reach:

1 Chest to Bar Pull Up
3 Handstand Push Ups

6 min cap

==

Back Bay…

Hey, you!  Do you have any plans for tomorrow?!  NO!!!!  Great, because I have some plans for you!

The place:  133 Federal Street (CrossFit the Taj)
The time:  9 AM
The what:  A team competition that a bunch of us are doing
The who:  I just said that!
The what to bring:  Paleo treats and your loud voice

All day,

CG

==

PS…dear future self:  no more Thrusters at 185 again.  Ever.

APRÈS-CROSSFIT

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