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
Snatch as much weight as possible in ten minutes. (pick one weight and stick with it) 12 minute AMRAP of 8 Toes to Bar
Sled Push Plate Burpees OH Step Ups TRX Row Rope Slam Burpees Plank Hops Deficit Push Ups Bar Facing Burpees Hi-Lo Plank Rower Wall Sit
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
What to Drink: Organic, Single Origin, Fair Trade Coffee, Green Tea, & Filtered Water – Drink 8 cups of water a day Protein sources:
150 Air Squats 100 Ful Crunches 75 HRPU 50 Box Jumps 50 Burpees 50 Box Jumps 75 HRPU 100 Full Crunches 150 Air Squats -While
Skill: Deadlift 3 Deadlifts EMOM for 10 minutes 3 min rest 18 Min Ladder (EOMOM Deadlifts) 3, 6, 9, 12, 15, 18, 21,
Skill: OHS 10 OHS (135/95) Mod: Front Squat 20 Full Crunches 30 Double Unders (Singles x3) Cash Out: Ladder 1, 2, 3, 4, 5,
For 25 Minutes: 15 Bar Over Burpees 15 V-ups 30 Power Cleans (135/95) 15 V-ups 45 Alt Dumbbell Snatch (50/35) 15 V-ups 60 Weighted Jump
Bear Crawl Superman TRX SJ Rope Slam Burpee Pull Up/Burpee/Pull Up SSJ Knees to Elbows Kettlebell Front Squat Rower Lean Back Hold 30:30 30:20 30:20
Increasing Weight/Decreasing Reps for Deadlift 20 Deadlifts (135/95 Start) 15 Full Crunches (every round) 10 Clap Push Ups (mod: HRPU) Each round the deadlift