AMRAP

now browsing by category

 

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)

 

 

IMG_6196 IMG_6197 IMG_6198

 

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.

 

 

IMG_6114 IMG_6118 IMG_6117

 

 

 

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

 

IMG_6018

IMG_6024

 

 

 

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

 

 

IMG_5611 IMG_5612

 

 

 

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)

 

 

IMG_5370 IMG_5371 IMG_5372

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

 

 

 

IMG_5341 IMG_5343 IMG_5344

 

 

 

 

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.

 

 

IMG_5244IMG_5252IMG_5253

 

 

 

 

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)

 

 

IMG_5177IMG_5208IMG_5209

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

 

 

IMG_5142 IMG_5164 IMG_5166