WOD: 9-10-13

GS: 12 min AMRAP of:

60 seconds Barbell Front Raises (35/15)
60 Second Rotating Leg Hollow Hold
60 Second Plank Hold (10 second at the top 10 second at the bottom)

1: For max reps: 4 min AMRAP of:

400M Run then
12 Push Press (135/95)
12 Pull Ups

Rest 1 minute

4 minute AMRAP of:

20 Kick Outs
10 Deadlift (135/95)

Rest 1 minute

4 min AMRAP of:

5 Power Clean (135/95)
12 Push Ups

2: For completion:

400M Run then 3 rounds of:
13 Pull Ups
8 Thrusters (135/95)

5 min cap

4 rounds for time of:

10 Toes to Bar
20 Kick Outs
10 Deadlifts (135/95)

5 min cap

6 rounds for time of:

3 Power Snatch (135/95)
2 Handstand Push Up

5 min cap


Right on time…

And the loads of the workouts have also increased, just as promised.  Plenty of good things to test out if you are playing with WOD 2, including heavy Thrusters and some Power Snatch action.  Please remember that you can scale all of the loads and what separates WOD 1 and WOD 2 are skill.  You cannot mix and match, but as a general rule, if you have to ask what a movement is, then you probably shouldn’t be doing it.  We are in full swing here at week 2 of 7 and I am going to ask that you start getting excited.  Plenty of testing coming your way at the end of October.

Keep getting sharp,



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