AMRAP

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WOD: “AMRAPs” -Thurs 7.24.13

12 Min AMRAP

10 KB/DB Thrusters (2 handed)

10 Plate Burpees

10 Hollow Rocks

 

2 min rest

 

12 Min AMRAP

10 Alt. KB/DB Lunges (2 handed)

10 Slam Balls

10 Weighted Crunches

 

 

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WOD: “AMRAP” -Mon 7.14.14

12 Minute AMRAP

24 Double Unders (Mod: Weighted Jump Ropes)

16 V-Ups

8 Overhead Squats (115/75)

 

2 Min Rest

 

12 Min AMRAP

10 SDHP (115/75)

10 SSJ (2 for 1)

10 Armless Full Crunch

 

 

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WOD: “AMRAP” -Wed 7.9.14

25 Minutes on the clock:

100 Double Unders

75 Wall Balls

50 Full Crunches

25 HRPU

then with the remaining time

AMRAP of:

10 Deadlifts (225/155)

15 V-Ups

20 Double Unders (mod: weighted jump ropes)

 

 

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WOD: “Partner AMRAP” -Mon 7.7.14

20 Min Partner AMRAP

 

Partner A:  “Cindy”

-5 Pull Ups

-10 Chest to Deck Push Ups

-15 Air Squats

 

Parter B:  5 Reps of “Curtis P”

Curtis P = Power Clean, Lunge Left Leg, Lunge Right Leg, Shoulder to Overhead = 1 rep   (95/65)

 

*Partner’s switch every time partner B finishes the 5 Curtis P’s.  When the partners switch Partner B should pick up where Person A left off.

Keep track of the Cindy AMRAP AND every time you finish a Curtis P.

At the end you will have an AMRAP number and Curtis P number.

 

 

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WOD: “AMRAPs” -Thurs 7.3.14

Skill:  Shoulder to Overhead

 

8 Min AMRAP

-10 Shoulder to Overheads

-20 Russian Twists (2 for 1)

2 min rest

 

8 Min AMRAP

-10 Pull Ups

-2o Weighted Jump Ropes

 

2 min rest

 

8 Min AMRAP

-10 Alt. DB Snatches (50/35)

-20 Mountain Climbers (2 for 1

 

 

 

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WOD: “Partner AMRAP” -Fri 6.27.14

20 Min Partner AMRAP

Partner A

15 KB Swings (70/45)

10 Goblet Squats (70/45)

5 Burpees

 

Partner B

Plank Hold (every drop = 5 burpee penalty at the end of the WOD)

 

PARTNERS SWITCH AFTER ONE ROUND OF THE 15, 10, 5 IS COMPLETE.

THE PERSON IN THE PLANK IS HOLDING A PLANK UNTIL THEIR PARTNER IS DONE WITH ONE COMPLETE ROUND OF THE 15, 10, 5

 

 

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WOD: “AMRAPs” -Tues 6.24.14

5 Min AMRAP Ascending Ladder

1,2,3,4,5…..

Shoulder to Overhead (95/65)

Box Jumps (20″)

 

2 min rest

5 Min AMRAP Ascending Ladder

1,2,3,4,5…..

Front Squats (95/65)

Full Crunch

 

2 min rest

 

15 Min AMRAP

1 Sprint (increase +1 sprint each round – to sidewalk and back = )

1o Shoulder to Overhead (95/65)

10 Box Jumps (20″)

10 Front Squats (95/65)

10 Full Crunch

 

 

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WOD: “Jenn B – Benchmark WOD” -Mon 6.23.14

20 Min AMRAP

14 HRPU

6 Deadlifts (225/155)

23 Double Unders (Mod: Weighted Jump Ropes)

 

Tabata – 4 rounds only

Burpees

 

 

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WOD: “AMRAP” -Tues 6.17.14

12 Min AMRAP

3, 6, 9, 12, 15, …

Bent Over Row (115/65)

Weighted Crunch (45/25)

HRPU

 

3 min transition

 

12 Min AMRAP

10 SDHP (115/65)

20 V UP

30 Weighted Jump Ropes

 

 

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WOD: “AMRAP” -Tues 6.10.14

Skill: Front Squat 5-5-3-3-3

 

15 Minute AMRAP

5 Thrusters (115/75)

10 Pull Ups (mod: TRX Rows)

15 Double Unders (45 Singles)

2 min rest

 

Cash Out:

10-9-8-7-6-5-4-3-2-1

Full Crunch

V-Ups

 

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