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Archives: AMRAP

Tuesday, August 11, 2020

1:00 Wallballs – 20#/14# to 10’
1:00 Bar Hang
1:00 Lateral Jumps over Dowel – 24”/20”
1:00 Chest to Ring Pull-ups
1:00 REST

Coach’s notes:

Post reps complete for each set and totals to comments.

WOD Leaderboard
Comments: 3

Friday, August 7, 2020

AMRAP in 7 minutes of:

10 Sumo Deadlift – 95#/65#
45 Double Unders

REST 2:00

AMRAP in 7 minutes of:

10 Burpee Over Bar
10 Plate Box Step Over – 2 X 25#/2 X 15# @ 24”/20”

Practice inverted burpees with any time remaining.

 

Coach’s notes:

Post rounds and reps complete for each couplet to comments.

WOD Leaderboard
Comments: 8

Thursday, August 6, 2020

2, 3 minute rounds of:

10 Front Squat (from floor) – 135#/95#
15 Box Jumps – 30”/24”
AMRAP Push Press – 135#/95#
REST 2:00

THEN

2, 3 minute rounds of:
10 Push Press – 135#/95#
15 Box Jumps – 30”/24”

AMRAP Front Squat (from floor) – 135#/95#

REST 2:00

Coach’s notes:

Post reps complete per set and total reps for AMRAP’s to comments.

WOD Leaderboard
Comments: 7

Friday, July 31, 2020

As Many Rounds As Possible (AMRAP) in 15 minutes of:

12 Strict Handstand Push-ups
36 Kettlebell Swings – 2.0/1.5 pood

Perform SLIPS with any time remaining.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 9

Tuesday, July 28, 2020

Perform 3, 3 minute rounds of:

15 Box Jumps – 30”/24”
10 Back Squats (from floor) – 185#/125#
Row for Max Calories

REST 2:00

Perform 3, 3 minute rounds of:

15 Box Jumps – 30”/24”
10 Back Squats (from floor) – 185#/125#
Max Burpees Over Bar

Coach’s notes:

Record cals and reps in each set. Score is total.

WOD Leaderboard
Comments: 14

Wednesday, July 22, 2020

As Many Rounds As Possible (AMRAP) in 24 minutes of:

Run or Row 400m
15 Box Jumps – 24”/20”
10 V-ups

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 11

Friday, July 17, 2020

A. As Many Rounds As Possible (AMRAP) in 5 minutes of:

5 Right Arm Dumbbell Overhead Squats – 50#/35#
5 Left Arm Dumbbell Overhead Squats
10 GHD Sit-ups

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

10 Ring Dips
10 Sumo Deadlift High Pull – 95#/65#

C. As Many Rounds As Possible (AMRAP) in 5 minutes of:

20 Medicine Ball Tosses (10/side)
40 Double Unders

D. As Many Rounds As Possible (AMRAP) in 5 minutes of:

10 Candlesticks
20 Squats

Coach’s notes:

Complete each AMRAP couplet and post rounds and reps complete for each to comments.

WOD Leaderboard
Comments: 8

Monday, July 13, 2020

A1.  Alternating Barbell Forward Lunge – 5 reps/leg X 5 sets, rest approx. 120s

A2.  Burpees over Bar – AMRAP in 45s X 5 sets, rest approx. 120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 13

Wednesday, July 8, 2020

As Many Rounds As Possible (AMRAP) in 24 minutes of:

5 Muscle-ups (rings or bar)
10 Hand Release Push-ups
20 Medicine Ball Box Step Overs – 24”/20” with 20#/14#

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 6

Wednesday, June 17, 2020

Complete 3 rounds for reps of:

1:00 Alternating Dumbbell Ground to Overhead – 50#/35#
1:00 Reverse Unders
1:00 Toes to Bar
1:00 Med Ball Cleans
1:00 Hands on Box Jump Overs – 24”/20”
1:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 4