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
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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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