AMRAP

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WOD: “AMRAP” -Tues 4.15.14

AMRAP

30 min cap

5 Box Jumps (24/20)

10  Left Arm KB Press (50/30)

10  Right Arm KB Press (50/30)

15 KB Step Ups (50/30) (holding KB however you want)

20 KB Swings (50/30)

25 Air Squats

 

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WOD: “EMOM and AMRAP” -Tues 4.8.14

10 Minute EMOM

Even Minutes:

10 Overhand Deadlifts (225/135)

5 or 10 Bar Over Burpees

ODD Minutes:

10 Pull Ups

10 Toes to Bar

 

3 minute rest

 

12 Minute AMRAP

3 Bar Over Burpees

6 Deadlifts (225/135)

9 Weighted Crunches (45/25)

 

Cash Out: Buddy Bis with Bar

 

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WOD: “Ladder and AMRAP” -Mon 4.7.14

Skill: Push Press/ KBS

5 Min Ladder

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16….

Shoulder to Overhead (115/75)

KB Swing (70/40)

 

2 min rest

 

15 Min AMRAP

-10 Front Squats (115/75)

-15 HRPU

-30 Doubles (Singles x3)

 

2 min rest

 

5 Min Ladder Continued

-Pick up where you left off and continue for another 5 minutes

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WOD: “Partner AMRAP” -Wed 4.2.14

25 minutes on the clock:

10 Thrusters (95/65)

15 Pull Ups

20 Alt. DB Snatches (50/30)

1 partner is working on the AMRAP while the other person is performing 20 full crunches and 20 v-ups. Once the person working on the crunches and v-ups are finished, the partners should switch and pick up where the other person left off on the AMRAP.

You will have one team AMRAP number

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WOD: “AMAP” -Tues 4.1.14

4 Min at each station

DB Burpee Box Overs (30/15)

Bench Press (135/95)

Double Unders

AMRAP 10 Deadlifts, 10 Bar over burpees

Rower (meters)

 

1 min rest in between stations

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WOD: “AMWAP & AMRAP” -Mon 3.31.14

Snatch as much weight as possible in ten minutes. (pick one weight and stick with it)

 

12 minute AMRAP of

8 Toes to Bar (mod: 2 for 1 full crunch)

8 KB Swings (70/45)

8 Box Jumps (24/20)

 

4 minutes AMAP Air Squats

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WOD: “AMRAP” -Fri 3.28.14

Buy In:  Max Pull Ups

3 sets (one set every 90 seconds)

once you drop off the bar your set is done.  All all 3 rounds together for one score.

2 Min Rest

 

15 Min AMRAP

6 Thrusters (95/65)

6 Slam Balls (30/20)

10 Weighted Crunches (35/15)

 

Cash Out: Same as buy in

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WOD: “Ladder” -Wed 3.26.14

Skill: Deadlift

3 Deadlifts EMOM for 10 minutes

 

3 min rest

 

18 Min Ladder (EOMOM Deadlifts)

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, 33, 36…

Left Arm DB Push Press (50/30)

Right Arm DB Push Press (50/30)

KB Swings (70/40)

Straight Leg Raises

***EOMOM 5 Deadlifts

 

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WOD: “AMRAP” -Thurs 3.20.14

With 3 minutes on the clock perform and AMRAP of

5 Power Cleans (135/95)

7 Front Squats (135/95)

9 Russian Twists (2 for 1)

when the 3 minutes are up remember where you left off and immediately go into

1 min of Pulls (keep track of your reps every round)

1 min rest

3 more rounds..Continue the AMRAP where you left off.

At the end of the workout, you will have one AMRAP score and one AMAP score for Pull Ups.

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WOD: “AMRAP” -Wed 3.12.14

Skill: Back Squat 5-5-3-3-3

 

21 Min AMRAP

10 Front Squats (95/65)

15 Weighted Jump Ropes

20 Mountain Climbers (2 for 1)

 

EOMOM 5 strict pull ups

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