Archives: AMRAP
Thursday, August 16, 2018
WOD:
As Many Rounds As Possible (AMRAP) in 21 minutes of:
Row 250m
21 Kettlebell Swings – 2.0/1.5 pood
21 Box Jumps – 30”/24”
TT WOD – Off Season:
All sets for time:
A. Maximum deadlift hold – 315#/225#
B. 50 foot sled push (heavy) X 5, rest 60s between sets
C. 100 Sledge hammer strikes (50/side)
D. 50 tire flips
E. 200m pinch grip plate carry – 35#/25#/hand
Tuesday, August 7, 2018
As Many Reps As Possible (AMRAP) for 12 (24 mins total) rounds of:
WOD:
30s Work – Row for cals
30s Rest
30s Work – Medicine Ball Cleans – 20#/14#
30s Rest
TT WOD – Off Season:
A1. Barbell Bicep Curl – 10-12 reps @ 3010 X 4 sets, rest 60-90s
A2. Lying (Supine) Dumbbell Tricep Extensions – 10-12 reps @ 3010 X 4 sets, rest 60-90s
B1. Pronated Bent Over Barbell Row – 10-12 reps @ 3011 X 3 sets, rest 60s
B2. Dumbbell (thumbs up) Front Raise – 10-12 reps @ 3011 X 3 sets, rest 60s
B3. Bent Over Dumbbell Reverse Fly – 10-12 reps @ 3011 X 3 sets, rest 60s
Sunday, July 15, 2018
A. Work to a maximum height 2 foot vertical jump in 5 minutes.
B. 1 round for time and reps.
Run 1 mile, then (no rest)
AMRAP double unders in 3:00.
Coach’s notes:
Post time best vertical jump, time to complete mile and reps for double unders to comments.
WOD LeaderboardSaturday, July 14, 2018
Thursday, July 5, 2018
WOD:
For time and reps:
Run 1 mile, then
As Many Rounds As Possible (AMRAP) in 7 minutes of:
10 Power Snatch – 95#/65#
10 Burpees Over Bar, then
Run 1 mile
TT WOD – Off Season:
Complete all sets for time:
A. 200m “yoke” carry – use barbell on back – 225#/135#
B. 50 Tire flips.
C. Maximum height wallball – 30#/20#
D. 50 ft. Rope Sled Pull X 3 each, alternate with a partner – choose your weight.
E. 150 ft. Sled push for time. – choose your weight.
Coach’s notes:
Post rounds and reps complete and time to complete to comments. FOR TT, complete in any order and post all results.
WOD Leaderboard