Archives: AMRAP
Tuesday, November 6, 2018
Tuesday, October 30, 2018
WOD:
3 Rounds for reps and time(s) of:
AMRAP Bench Press – 135#/95#
AMRAP Strict Pull-ups
NO REST
3 Rounds of Squat, Dumbbell “DT”
12 Deadlift
9 Hang Squat Cleans
6 Push Jerk
NO REST
20 Shuttle Runs – 20 ft. * Chest to deck each rep.
REST 3:00
TT WOD – Strength:
Back Squat – 1, 1, 1, 1, 1, 1, 1, 1, rest as needed.
Coach’s notes:
Post reps for bench and pull-ups, load for DT and time per round, plus all totals.
WOD LeaderboardSunday, October 28, 2018
A. As Many Rounds As Possible in 15 minutes of:
1 Peg Board Ascent
8 Burpees
8 Kettebell Box Step Overs – 24” with Single 2.0 pood/20” with Single 1.5 pood
NO REST
B. 21, 15, 9 rep sounds for time of:
Kettlebell Swings – 2.0/1.5
Toes to Bar
Coach’s notes:
Post rounds and reps complete in A and time to complete B to comments
WOD Leaderboard
Thursday, October 18, 2018
WOD:
As Many Rounds As Possible in 24 minutes:
Run 400m
50 ft. Handstand Walk
50 Double Unders
Rest 1:00
TT WOD – Strength:
A. Barbell Shoulder Press – 4 reps @ 31X1 X 5 sets, rest 2-3:00
B1. Dip – 8-10 reps @ 31X1 X 4 sets, rest 90-120s
B2. Dumbbell Lateral Raise – 10-12 reps @ 3011 X 4 sets, rest 90-120s
Monday, October 8, 2018
Alternate Every Minute for 28 Minutes of:
1:00 Erg for Cals – your choice
1:00 Rest
Coach’s notes:
Post cals per round and total cals to comments. This is 14 minutes (rounds) of work total.
WOD LeaderboardSaturday, October 6, 2018
WOD:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
10 Squat Cleans – 135#/95#
5 Bar Muscle-ups
8 Squat Cleans – 165#/115#
7 Bar Muscle-ups
6 Squat Cleans – 205#/135#
9 Bar Muscle-ups
TT WOD – Strength:
A. Sumo Deadlift – 3 reps @ 32X1 X 6 sets, rest 2-3:00
B1. Front Squat – 2 reps @30X0 X 4 sets, rest 2:00
B2. Single Leg Dumbbell Deadlift – 6-8 reps/leg @ 4010, rest 2:00
Notes: Dumbbells in both hands.
