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Archives: AMRAP

Wednesday, April 21, 2021

A1.  Dowel Muscle Clean/Dowel Power Clean/Dowel Hang Power Clean – 7/7/7 X 5 sets, rest 45-60s

A2.  Hands At Ears Back Extensions – 15-20 reps X 5 sets, rest 45-60s

A3.  Reverse Skipping – AMRAP in 90s X 5 sets, rest 45-60s

A4.  Double Milk Jug Thrusters – AMRAP in 45s X 5 sets, rest 45-60s

A5.  Hollow Rocks – 15-20 reps X 5 sets, rest 45-60s

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Sunday, April 4, 2021

 

A. Spend 18 minutes working to a challenging 5 rep Sumo deadlift.

B. As Many Rounds As Possible (AMRAP) in 9 minutes of:

4 Burpees Over Box

10 Alternating Double Dumbbell Forward Lunges – 5/leg

NO REST, then

As Many Rounds As Possible (AMRAP) in 9 minutes of:

10 Handstand Shoulder Taps

5 Bar Muscle-ups

 

 

Coach’s notes:

Coach’s notes:  Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Friday, December 4, 2020

A.  As Many Rounds As Possible (AMRAP) in 12 minutes of:

10 Prone Back Extensions
16 Alternating Knee to Elbow Crunches
22 Alternating Front Plank Leg Raises

B. As Many Rounds As Possible (AMRAP) in 12 minutes of:

10 Slippery Floor Hamstring Curls
15 Glute Bridges
20 Air Squats

Coach’s notes:

Rest as needed between sets and post rounds and reps complete for each to comments.

WOD Leaderboard
Comments: 1

Friday, November 13, 2020

A. As Many Rounds As Possible (AMRAP) in 9 minutes of:

8 Power Snatch
8 Toes to Bar
8 Pistols

B. Practice freestanding inverts for 20 minutes.

Coach’s notes:

Post notes for inverts and rounds and reps complete for AMRAP to comments.

WOD Leaderboard
Comments: 2

Wednesday, November 11, 2020

4 rounds for reps of (30s work/30s rest):

  1. Push-ups
  2. Left Leg Split Squat Jumps (couch)
  3. Sit-ups
  4. Right Leg Split Squat Jumps (couch)
  5. Crab Walk
  6. Slippery Floor Hamstring Curls

Coach’s notes:

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

WOD Leaderboard
No Comments

Tuesday, November 3, 2020

A. Max cals in 90s – choose erg.

B. Max broad jump for distance (3 consecutive)

C. Max Ball Slams in 3:00 – choose weight

D. 30 Hip and Back Extensions (controlled)

E. 2:00 Cumulative L-sit hold

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Sunday, November 1, 2020

5 rounds for reps of:

1:00 Bear Crawl Side Shuffle (corner to corner)
1:00 Deadlift – 135#/95#
1:00 Double Unders
1:00 Kettlebell Zercher Hold – 1.5/1.0 pood
1:00 REST

 

Coach’s notes:

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

WOD Leaderboard
Comments: 2

Saturday, October 31, 2020

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

20 Dumbbell Hang Squat Cleans, while you partner holds Dumbbells Overhead – 45#/30#

20 Prone Plank Alternating Dumbbell Rows, while your partner holds front plank

20 Candlesticks, while your partner holds dumbbells at shoulders

 

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
No Comments

Thursday, October 15, 2020

3 rounds for reps of:

1:00 Kettlebell (KB) Swings – 1.5/1.0 pood
1:00 Candlesticks
1:00 KB Zercher Squats
1:00 Burpees
1:00 KB Box Step Overs – single KB
1:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 5

Thursday, October 8, 2020

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

Run 400m
5 Strict Pull-ups
15 Wallballs

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 14