AMRAP

WOD: “Group Relay” -Thurs 8.13.15

Teams of 3, 4 or 5

30 Min AMRAP

Everything if performed in a relay fashion

20 Cal Row

20 Slam Balls (50/30)

200 Meter Run

20 KBS (70/55)

20 Box Jump Overs (24/20)

Everyone will begin the workout with the Row. Once your teammate in front of you finishes the row then you can move on to the Row. You cannot be performing the same exercise as someone else on your team. You have to wait for the person in front of you to finish that exercise before you can move on to it.

Record the score of the last person in the group.

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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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