Archives: AMRAP
Sunday, December 8, 2019
A. 4 minutes complete:
25 Dumbbell Box Step Overs – 24”/20” with single DB @ 50#/35#, then
AMRAP Box Step Overs with time remaining.
NO REST, then
B. Working every odd minute complete:
50 Shoulder to Overhead – single DB @ 50#/35#
50 DB Front Rack Walking Lunges – single DB @ 50#/35#}
50 Pull-ups
50 DB Thrusters – single DB @ 50#/35#
Thursday, December 5, 2019
As Many Rounds As Possible (AMRAP) in 30 minutes of:
Coach’s notes:
Post rounds and reps complete for WOD and loads for all sets for TT WOD to comments.
WOD Leaderboard
Thursday, November 28, 2019
WOD:
Alternate Every Minute on the Minute for 8 minutes of:
AMRAP Burpee over Box – 24”/20”
AMRAP Rope climbs
REST 3:00
Alternate Every Minute on the Minute for 8 minutes of:
AMRAP Row (Cals)
Handstand Hold
TT WOD – Snatch:
A. Behind the Neck Snatch Jerk – 3 reps X 5 sets, rest 90-120s
B. Snatch Balance – 2 reps X 5 sets, rest 90-120s
C. Snatch – 2 reps X 5 sets, rest 90-120s
Coach’s notes:
Post reps per minute and all totals for WOD and loads for all sets in TT WOD to comments.
WOD LeaderboardSaturday, November 23, 2019
TT WOD – Partner:
In partners, one working at a time, complete for time:
10 Rope Climbs
20 Handstand Push-ups
30 Burpees Over Bar
40 Shoulder to Overhead – 95# for all
50 Kettlebell Box Step Overs – 1.5/1.0 pood
60 Switch Lunges
70 Kettlebell Swings – 1.5/1.0 pood
80 Kettlebell Sumo Deadlift High Pull – 1.5/1.0 pood
90 Medicine Ball Cleans – 20#/14#
100 Double Unders
WOD:
4 rounds for reps of:
1:00 Power Snatch – 75#/45#
1:00 Toes to Rings
1:00 Row (Cals)
1:00 Wallballs – 20#/14#
1:00 REST
Coach’s notes:
Post time to complete Partner WOD and all reps complete for WOD to comments.
WOD LeaderboardTuesday, November 5, 2019
WOD:
A. As Many Rounds As Possible in 7 minutes of:
1 Rope Climb
5 Dumbbell Thrusters – 50#/35#
9 Box Step Over – single DB
REST 2:00
B. As Many Rounds As Possible in 7 minutes of:
3 Muscle-ups
7 Sumo Deadlift High Pull -95#/65#
11 Push-ups with hand release
TT WOD – Upper Body Accessory:
A1. Decline DB Bench Press – 10 reps X 4 sets, rest 30s.
A2. Inverted Barbell Row – 15 reps X 4 sets, rest 30s.
B. AMRAP 5 mins:
Ring dips x 6
Plyo push-up x 6
C. Hollow rocks: 5 minute max reps.
D. AMRAP 5 minutes:
Banded tricep push-downs x 25
Banded pull-downs x 25
E1. Banded pull-aparts – 25 reps X 3 sets, rest 30s
E2. Zottman curls – 10 reps X 3 sets, rest 30s
Coach’s notes:
Post rounds and reps complete for both triplets in WOD to comments. Post all results for TT WOD to comments.
WOD LeaderboardSunday, October 27, 2019
Complete 3 rounds for reps of:
A. In 3 mins complete:
400m Row
AMRAP Toes to Rings
NO REST, then
B. In 3 mins complete:
75 Double unders
AMRAP Push Press – 95#/65#
NO REST, then
C. In 3 mins complete:
25 Back Squat – 135#/95#
AMRAP Ring Rows
Coach’s notes:
Post reps for each movement in each round and all totals to comments.
WOD Leaderboard
