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Archives: AMRAP

Sunday, May 28, 2017

A.  3 rounds for As Many Reps As Possible (AMRAP) of:
1:00 Burpees
1:00 Back Squats – 135#/95#
1:00 Knees to Elbows
1:00 Power Cleans – 135#/95#
Rest 3:00

Compare to Wednesday, April 5, 2017

B.  Alternate 30s superman and 30s hollow rock holds X 3, rest 60s between.

Coach’s notes:

Post reps per round, per exercise and all totals to comments.

WOD Leaderboard
Comments: 4

Thursday, May 25, 2017

As Many Rounds As Possible (AMRAP) in 30 minutes of:

40 Foot Handstand Walk
30 Box Jumps – 24”/20”
20 Triple Unders
10 Burpees

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 6

Saturday, May 13, 2017

A.  As Many Reps As Possible (AMRAP) in 20 minutes of:
5 Pull-ups (Strict)
10 Toes to Bar
15 Push Press – 95#/65#

B.  L-Sit hold – Max time X 5 sets, rest 60s between

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 2

Wednesday, May 3, 2017

A.  As Many Rounds As Possible (AMRAP) in 17 minutes of:
10 Wallballs – 20#/14# all to 11’
10 Box Jumps – 30”/24”
10 Deadlift – 135#/95#

B.  Twisting med ball toss to wall 10-15 reps/side alternating with 45 sec side bridge per side X 3 sets.

Coach’s notes:

Post rounds and reps complete in A and results and notes for B to comments.

WOD Leaderboard
Comments: 9

Wednesday, April 26, 2017

As Many Rounds As Possible (AMRAP) in 25 minutes of:

20 Alternating Hip Touches

30 Alternating Single Arm Dumbbell Push Jerk – 45#/30#/hand

40 Double Unders

Compare to July 26, 2016

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 5

Tuesday, April 25, 2017

A.  Turkish Get-up (tech) – 12 minutes.

B.  4 Rounds for reps:
1:00 Kettlebell Swings – 1.5/1.0 pood
1:00 Shuttle Run – 20 feet
1:00 Kettlebell Sumo Deadlift High Pull – 1.5/1.0
1:00 Strict Pull-ups

Coach’s notes:

Post comments and results for A and all reps and totals for B to comments.

WOD Leaderboard
Comments: 7

Monday, April 17, 2017

As Many Rounds As Possible (AMRAP) in 20 minutes of:

5 Clapping Push Ups
10 Triple Unders
15 Pull Ups

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8

Thursday, April 6, 2017

A.  Running tech work, 10-15 minutes.

B.  As Many Reps As Possible (AMRAP) in 18 minutes of:
Run 200m
10 Box Jumps – 24”/20”
10 Kettlebell Swings – 2.0pood/1.5 pood

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 11

Wednesday, April 5, 2017

A.  3 rounds for As Many Reps As Possible (AMRAP):
1:00 Burpees
1:00 Back Squats – 135#/95#
1:00 Knees to Elbows
1:00 Power Clean – 135#/95#
Rest 3:00

B. Core work – Side bridge X 3 per side, hold as long as possible.

Coach’s notes:

Post reps for all movements and all set, plus totals to comments.

WOD Leaderboard
Comments: 6

Sunday, April 2, 2017

A.  Work to your heaviest load in the following complex:

Snatch/Hang Snatch/Overhead Squat X 3

B.  As Many Reps As Possible (AMRAP) in 5 minutes:

Rope Climb

Coach’s notes:

Post load for A and reps for B to comments.

WOD Leaderboard
Comments: 5