AMRAP

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WOD: “AMRAPs” -Tues 8.19.14

Skill: Establish a triple Shoulder to Overhead

 

12 Min AMRAP

8 Shoulder to Overheads (115/75)

12 Box Jumps (24/20)

16 Full Crunch

 

2 min rest

 

12 Min AMRAP

10 KB Swings (70/40)

10 Burpees

20 V-Ups

 

 

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WOD: “Partner AMRAP” -Tues 8.12.14

Skill: Pull Up, SDHP

25 minute AMRAP

The partnership is looking to complete as many rounds as possible in 25 minutes of

15 Pull Ups

20 SDHP (95/65)

40 Double Unders (120 singles, 40 WJR)

ONLY ONE PERSON CAN BE WORKING ON THE AMRAP.

The other person is working on 20 V Ups and 20 Full Crunches.  When the 40 reps are completed the partners will switch. Pick up where your partner left off.

 

 

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WOD: “AMRAP” -Thurs 8.7.14

20 Minutes on the Clock

Part A:

Minute 1: 20 V-ups, 1 Shoulder to Overhead (115/75)

Minute 2: 20 V-ups, 2 Shoulder to Overhead (115/75)

Minute 3: 20 V-ups, 3 Shoulder to Overhead (115/75)

Minute 4: 20 V-ups, 4 Shoulder to Overhead (115/75)

Continue in this fashion until failure or 10 successful rounds

then with the remaining time

Part B: AMRAP

7 Dumbbell Squat Thrust to Press (30/20)

14 Weighted Crunches (25/15)

21 Lateral Bar Hops (1 for 1)

 

 

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WOD: “AMRAP” -Wed 8.6.14

Skill:  Bentover Row 5×8

12 Min AMRAP

8 Bentover Row (115/75)

16 Slam Balls (30/20)

24 Mountain Climbers (2 for 1)

 

2 min rest

 

12 Min AMRAP

8 Power Cleans (115/75)

16 Weighted Step Ups (30/20 slam ball) 20″ 1 for 1

24 Plank Jacks

 

 

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WOD: “Partner AMRAP” -Thurs 7.31.14

Athlete A: 200 Meter Slam Ball Carry (30/20) – You can hold it however you want to

while athlete A is doing this Athlete B is working on the AMRAP

 

Athlete B:  AMRAP

15 KB/DB Shoulder to Overhead (pressing with both arms at the same time)  (40/25)

12 Pull Ups

9 Crunch to Presses (35/25) (mod: weighted crunch)

 

When athlete A returns from the run, the athletes should switch and pick up where athlete B has left off.

 

 

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WOD: “AMRAP” -Wed 7.30.14

EMOM 10 Min 1 Squat Clean, 2 Front Squats

 

20 Min AMRAP of

10 HRPU

10 V-Up

10 Air Squats

2 Clean-Lunge-Lunge Complex***

***add 2 reps each round

 

 

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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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