AMRAP

WOD: “AMRAPs” -Thurs 7.16.15

Strength: Snatch, Find 1RM Power snatch to squat snatch complex (touch and go), 10 min

WOD:  AMRAPS

AMRAP – 10 Min

40 Double Unders

8 Bar Facing Burpees (Face bar on jump, lateral burpee)

8 Snatches (80%)

2 min rest

AMRAP – 6 Min 

40 Double Unders

8 Bar Facing Burpees (Face bar on jump, lateral burpee)

8 Snatches (75%)

2 min rest

AMRAP – 4 Min

40 Double Unders

8 Bar Facing Burpees (Face bar on jump, lateral burpee)

8 Snatches (70%)

*You will have 3 separate scores

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WOD: “AMRAP” -Wed 7.8.15

Strength: Back Squat, 5×5, 75%, every 90 sec (0, 1:30, 3, 4:30, 6)

WOD: 10 Min AMRAP

1 Rope Climb

12 Wall Balls (20/14)

12 BJO (24/20)

*For classes with more than 10 people, some people will have to share a rope, so they can start 30 seconds/1 minute apart or so.

2 min rest

Cash Out: 5 Rounds NOT for time of 5 Back Squats, 50%, 2 Sec Pause at bottom (10 min cap)

 

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WOD: “AMRAP” -Wed 7.1.15

Strength: Back Squat 8×2, 60%, EMOM

Smooth form focus on the way down, fast and furious on the way up. Teach your muscles to be fast and you will teach yourself how to be strong.

WOD:

Part A: (9 Min)

Every 3 minutes for 3 rounds (9 minute running clock)
Row 250/200m
25 Wallballs 20/14lbs (mod reps to make sure you complete within time frame)
Rest remainder of time before the next round

(to make it work there will be two people per rower. One person will start 1:30 seconds after the other person on the rower)

4 min rest in between parts

Part B: (8 Min)

AMRAP 8 minutes
8 HSPU
4 Tall box jumps 36”/30”

After the 8 minutes, rest 1 minute until Part A is finished then you get another 3 min rest

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WOD: “AMRAP, EMOM” -Wed 6.24.15

Strength: Hang Clean, 5×3, 70% 1RM of Clean, Every 90 seconds

WOD: AMRAP AND EMOM

Part A:

10 Min AMRAP of

5 Hang Cleans (155/105)

7 Bar FACING burpees (forward hop, lateral to ground)

 

3 min rest

 

EMOM until you cannot complete round in minute

2 Wall Balls, 7 Toes to Bar

4 Wall Balls, 7 Toes to Bar

6 Wall Balls, 7 Toes to Bar

and so on…

(10 min max)

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WOD: “AMRAP” -Tues 6.9.15

Strength:  Clean, 5×3, 90%, EMOM

Focus: Wrist Curl, Catch in a squat

WOD:  12 Min AMRAP

With 25 minutes on a running clock, 

perform a 12 minutes AMRAP of 

5 Clean and Jerks (155/105)

10 T2B

15 Box Jump Overs (24/20)

Record time(everyone will finish at the same time)

then move into….(rest as needed)

50-40-30-20-10

ABMAT Sit Ups

Plank Jacks

Record Time OR reps completed

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