AMRAP

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WOD: “AMRAPs” -Tues 10.21.14

Skill: Pistols

Part A: 15 Min AMRAP

Reps for all exercises are 30-20-10 of

Pull Ups

Sumo Squats (70/50)

Weighted Crunches (45/25)

30 of each, 20 of each, 10 of each = 1 round

 

4 minute rest

 

Part B: 15 Min AMRAP

Reps for all exercises are 30-20-10

Pistols (1 for 1)

Double Unders (mod: WJR)

Shoulder to Overhead (105/65)

30 of each, 20 of each, 10 of each = 1 round

 

If there are more than 10 people in class, some people will start with part B first

 

Goal: Work on pull ups and pistols. Find a pace that you can stick to. 
 

 

 

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WOD: “Rope Climb, AMRAP” -Wed 10.15.14

Skill: Rope Climb

 

6 Min AMRAP 

The first 2 minutes of the AMRAP is spent doing As Many Rope Climbs As Possible.

The next 4 minutes of the AMRAP is spent performing:

12 Deadlifts (225/155)

21 Hollow Rocks

36 Double Unders (mod: 36 WJR)

 

1 Min Rest

Repeat 3 more times

*4 Rounds total

*Each round you will have a Rope Climb score AND an AMRAP Score 

*Each round starts with a fresh new score. You are not picking up from where you left off. You are not combing scores from pervious rounds. Each round is independent of each other. 

 

*If there are more than 7 people in class some people will end with 2 minutes of Rope Climbs instead of beginning with the 2 minutes. 

 

Goal: Pace yourself on the Rope Climb so you never have to take a long rest between Climbs

 

 

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WOD: “3RM DL & AMRAP” -Mon 10.6.14

Skill:  Deadlift (5,5,3,3,3)

 

WOD: 20 Min AMRAP 

5 Deadlifts (225/155)

30 Double Unders (mod: 90 Singles)

10 Lateral Bar Over Burpees (hip extension NOT needed today)

30 Double Unders (mod: 90 singles)

5 Deadlifts (225/155)

30 Sec Plank

30 sec MANDATORY REST

 

Goal: Finish each round strong. Work hard to finish those DU’s and DL’s and get right into a plank. 

 

 

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WOD: “Partner Ladder” -Fri 10.3.14

Skill: Thruster and T2B

30 Minutes on the Clock

Reps for each exercise are in a ladder format

1, 2, 3, 4, 5, 6, continue by 1 …. for 30 minutes

 

Thruster (95/65)

Toes to Bar (mod: Hanging Knee Tucks)

Slam Ball (30/20)

 

**Work can only be performed when your partner is holding a plank position.  Switch on and off as you want. Keep picking up where your partner left off.

 

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WOD: “AMRAPs” -Tues 9.23.14

Skill:  Backsquat 5×5

Part A:

8 Min AMRAP

8 Bentover Row (115/65) – Body needs to remain Strict

8 Hollow Rocks

 

2 min rest

 

Part B:

8 Min AMRAP

8 Pull Ups

8 Lateral Bar Over Burpees

 

2 min rest

 

Part C:

8 Min AMRAP

8 Deadlifts (185/135)

8 Box Jumps (24/20)

 

 

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WOD: “Partner AMRAP” -Wed 9.17.14

Skill: Push/Split Jerk 5×4

12 Min AMRAP

8 Pull Ups

12 SDHP (115/75)

16 Mountain Climbers 2 for 1 (32 total knee drives)

While one person is working on the AMRAP the other person is holding a plate (45/25) overhead.  SWITCH WHENEVER you want.  Pick up where the other person left off.  You will come up with one AMRAP score after the 12 minutes.

 

2 min rest

 

12 Min AMRAP

8 T2B

12 Shoulder to Overhead (115/75)

16 Plank Jacks

While one person is working on the AMRAP the other person is doing 15 Slam Balls (30/20). Switch when the 15 slam balls are completed  Pick up where the other person left off.  You will come up with one AMRAP score after the 12 minutes.

 

 

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WOD: “5RFT and AMRAP” -Thurs 9.4.13

Skill:  10 min EMOM, 3 Hang Power Clean and Jerks (115/75)

 

5RFT (min 0-12)

12 Deadlifts (135/95)

9 Hang Power Cleans

6 Bar Over Burpees

 

AMRAP (12-24)

10 HRPU

20 SSJ 1 for 1

30 Russian Twist 1 for 1

 

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WOD: “AMRAP -Wed 8.27.14

With 30 minutes on the clocks complete a

Buy in of: 100 Double Unders (Mod: 300 singles)

then start the AMRAP of:

15 Shoulder to Overheads (105/75)

21 Air Squats

9 SDHP (105/75)

1 min rest after a round

 

 

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WOD: “AMRAP” -Mon 8.25.14

30 Min AMRAP

50 Wall Balls (20/14)

40 Full Crunches

30 KBS (70/45)

20 HRPU

 

Photo Aug 25, 10 59 43 PM Photo Aug 25, 10 59 48 PM

 

 

 

 

WOD: “AMRAP” -Thurs 8.21.14

Skill: 5,5,3,3,3 Deadlift

 

AMRAP

8 Left Leg Full Lunges

8 Right Leg Full Lunges

12 Deadlifts (155/115)

16 Weighted Crunches (45/25)

 

 

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