Category Archives : AMRAP


WOD: “% Work, AMRAPS” -Fri 3.13.15

Skill: Front Squat % Work (10, 8, 6, 6, 4)  %55, 75, 80, 80, 85%

 

WOD:  AMRAPS

Each AMRAP is 5 minutes

Rest in between each is 5 minutes

 

Part 1:

12 Burpees Box Jump Overs (23/20)

12 Front Squats (115/75)

12 Weighted Crunches (45/25)

 

Part 2:

10 Burpees Box Jump Overs (23/20)

10 Front Squats (115/75)

10 Weighted Crunches (45/25)

 

Part 3:

8 Burpees Box Jump Overs (23/20)

8 Front Squats (115/75)

8 Weighted Crunches (45/25)

 

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WOD: “3 Part Conditioning” -Tues 3.3.15

Each Part is 8 Minutes

2 Min rest in between

 

Part #1

Death By Muscle Up

(Mod: Pull Up/Ring Row to Dip) (no Bands)

Min 1 – perform 1 Muscle Up. Min 2 Perform 2, Min 3 Perform 3…continue as such until failure or until the 8 minutes are complete.

 

Part #2

AMRAP 8 Min

15 Cal Row/Bike

15 Wall Balls (20/14)

 

Part #3

3RFT

10 Deadlifts (245/175)

10 Bar Facing Burpees

 

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WOD: “Kind of Grace and AMRAP” -Mon 2.16.15

Skill:  Squat Clean (5×2)  (every 2 minutes perform 2 reps – if you drop the bar, you must perform the second rep within 15 seconds) – Record highest completed double

 

WOD: For time into AMRAP

With 15 minutes on the clock:

For Time 

10 Clean and Jerks (95/55)

8 C&J (115/65)

6 C&J (135/75)

4 C&J (145/85)

2 C&J (155/95)

****You must increase every round so make sure you are figuring out what are you going to do for your last set of two and work down from there

RECORD YOUR TIME

Immediately into:

AMRAP for the remaining time of:

16 Alt Pistols

25 Double Unders

 

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