Saturday September 6, 2014

IMG_8593

(Gordon working hard as always. 135# Hang Squat Snatch? No problem)

Level 2 WOD:
5 minute AMRAP
Row 100m
5 C2B Pull-ups
Rest 1 minute:
5 minute AMRAP
10 Pistols (L+R=2)
5 Handstand Pushups
Rest 1 minute:
5 minute AMRAP:
1 Legless Rope Climb
10 Burpees
Rest 1 minute:
5 minute AMRAP
Run 175m
5 Box Jumps (24″,20″)
Rest 1 minute:
5 minute AMRAP
5 Ball Slams (30,20)
10 Lunges with Slam Ball Overhead (L+R=2, 30,20)
15 Slam Ball Sit-ups (30,20)

 

**Modify to Level 1 WOD or as necessary. Score is total number of reps completed

Level 1 WOD
5 minute AMRAP
Row 100m
5 Pull-ups
Rest 1 minute:
5 minute AMRAP
10 Jumping Squats
5 Ground to Overhead with Plate (45,35)
Rest 1 minute:
5 minute AMRAP:
10 Kettlebell Swings (35,20)
10 Burpees
Rest 1 minute:
5 minute AMRAP
Run 175m
5 Box Jumps (24″,20″)
Rest 1 minute:
5 minute AMRAP
5 Ball Slams (30,20)
10 Lunges with Slam Ball Overhead (L+R=2, 30,20)
15 Slam Ball Sit-ups (30,20)

**Modify as necessary