WOD: “AMRAP” -Thurs 3.20.14
With 3 minutes on the clock perform and AMRAP of 5 Power Cleans (135/95) 7 Front Squats (135/95) 9 Russian Twists (2 for 1) when
With 3 minutes on the clock perform and AMRAP of 5 Power Cleans (135/95) 7 Front Squats (135/95) 9 Russian Twists (2 for 1) when
Skill: Snatch 12 Min AMRAP 5 Snatches (135/95) 10 Unbroken Wall Balls (20/14)**** ****If the ball hits the ground for any reason before the 10
For Time 10-15-20 Push Presses (95/65) Toes to Bar (mod: 2 for 1 Full Crunch) Double Unders (mod: 3 for 1 singles) 25-30 Front Rack
Skill: Squat Clean EMOM 1 Squat Clean, 2 Front Squats 10 minutes Ladder 10 – 1 For Time Squat Clean (135/95) Crunch to
Wall Sit or Hand Stand Burpee Broad Jump Med Ball Up and Overs TRX Row Rope Slam Curl to Press Partner Clap Push Up Banded
Skill: Snatch/OHS Practice: 10 Min EMOM 1 Snatch into 3 OHS (min 0-9) 2 min transition to adjust weight) 12 Min EMOM
Rower V-ups Box Jumps Burpees Power Clean In this workout you move from each of five stations after a minute. This is a five-minute round
Skill: Back Squat 5-5-3-3-3 21 Min AMRAP 10 Front Squats (95/65) 15 Weighted Jump Ropes 20 Mountain Climbers (2 for 1) EOMOM 5
Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 8 KB Swings (50/30) 8 Push Presses (95/65) From 3:00-6:00 2
Skill: Deadlift 5×5 3RFT of 10 DB Snatches Left Arm (50/30) 10 DB Snatches Right Arm 20 Wall Balls (20/14) 10 Chest 2 Bar