game face on

Friday, rocktober 18,2013

WOD 1:

1a) (2 min AMRAP) For Reps

10 Thruster 135 lb (75 lb)
10 Chest-2-Bar Pull-ups
10 Hang Clean 135 lb (75 lb)
10 Burpee
10 Kettle Bell Swing 79 lb (35 lb)
10 Toes-2-bar (Sit-ups)
*Rest 1 minute

Start at the 3 min mark
1b) (3 min AMRAP) For Reps
10 Thruster 135 lb (75 lb)
10 Chest-2-Bar Pull-ups
10 Hang Clean 135 lb (75 lb)
10 Burpee
10 Kettle Bell Swing 79 lb (35 lb)
10 Toes-2-bar (Sit-ups) end at 6 min mark
*Rest 2 minutes

start at 8 min mark
1c) (4 min AMRAP) For Reps
10 Thruster 135 lb (75 lb)
10 Chest-2-Bar Pull-ups
10 Hang Clean 135 lb (75 lb)
10 Burpee
10 Kettle Bell Swing 79 lb (35 lb)

10 Toes-2-bar (Sit-ups)

REST 3 minutes

WOD 2: 

2a) (12 minutes cap) For Time:
15-10-5
Snatch (power or squat) 115 lb (65 lb)
Box Jump 30″ (24″ step-up ok)

2b) (With remaining time after 2a) AMRAP
15 Overhead Squat 115 lb (65 lb)
15 Pistols (15 Goblet Squat with 53#)
150 Double-Unders (150 singles)

15 Muscle-ups (15 pull-ups)