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Archives: AMRAP

Sunday, March 17, 2019

Complete As Many Rounds As Possible in 22 minutes of:

1:00 Bar Hang
50 Squats
40 Ring Rows
30 Back Extensions
20 Pistols (10/leg)
10 Wall Walks

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 3

Monday, March 11, 2019

Complete As Many Reps As Possible (AMRAP) in 9 minutes of:

10 Power Clean – 95#/65#
5 Bar Muscle-ups
10 Overhead Squats – 95#/65#

REST 5:00

Row 1000m

Coach’s notes:

Post rounds and reps complete for triplet and time for row to comments.

WOD Leaderboard
Comments: 11

Thursday, March 7, 2019

Complete As Many Rounds and Reps as Possible (AMRAP) in 20 minutes of:

20 Two Foot Vertical Jumps – 24”/18”
30 Cal Row
40 Kettlebell Swings – 1.5/1.0 pood
50 Side Lunges (25/side), must squat after each lunge.
60s Bar Hang

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 3

Monday, March 4, 2019

A.  Snatch – 5 reps (touch and go) X 5 sets, rest approx. 2:00

B.  Work to heavy double squat snatch in 15 minutes. Does not have to be touch and go.

C.  Working from your double load, complete the following complex 3 times for max. reps.

(1 Snatch/AMRAP Overhead Squat) X 3, rest as needed.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 8

Thursday, February 28, 2019

WOD: 

4 rounds for reps of:

1:00 Dumbbell Bear Crawl – 45#/30#/hand, 5 feet per rep
1:00 Double Unders
1:00 Dumbbell Overhead Walk – 45#/30#/hand
1:00 Row – Cals
1:00 Rest

TT WOD – Opens Prep:

19.2

Coach’s notes:

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

WOD Leaderboard
Comments: 7

Tuesday, February 26, 2019

WOD:

A1.  Single Arm Alternating Dumbbell Push Jerk – 5 reps/side X 5 sets, rest 90-120

A2.  Peg Board Ascent – 2 (unbroken) reps X 5 sets, rest 90-120s

A3.  Strict Toes to Bar – 6-10 reps @ 3030 X 5 sets, rest 90-120s

 

TT WOD – Open’s Prep:

14.4 – Complete As Many Rounds and Reps (AMRAP) as possible in 14 minutes of:

60 Cal Row
50 Toes to Bar
40 Wallballs – 20# to 10’/14# to 9’
30 Cleans – 135#/95#
20 Muscle-ups

Coach’s notes:

Post time to complete WOD and rounds and reps complete for TT WOD to comments.

WOD Leaderboard
Comments: 10

Sunday, February 24, 2019

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

 

 

Row 100m
5 Push-ups
5 Pull-ups
10 Squats
Row 200m
10 Push-ups
10 Pull-ups
20 Squats
Add 100m/round to row
Add 5 reps/round to Push-ups and Pull-ups
Add 10 reps/round to Squats.

Coach’s notes:

Post rounds and reps complete for WOD to comments.

WOD Leaderboard
Comments: 7

Monday, February 18, 2019

Complete 2 rounds for reps of:

1:00 Row/Bike/Ski – Cals
1:00 REST
1:00 Dumbbell Press – 45#/30#
1:00 REST
1:00 Squat Jumps – 24”/18” above reach
1:00 REST
1:00 Rope Climb
1:00 REST
1:00 Dumbbell Devil’s Press – 45#/30#/hand
1:00 REST
1:00 Dumbbell Front Rack Support

Coach’s notes:

Post reps for all sets and totals to comments.

WOD Leaderboard
Comments: 4

Tuesday, February 12, 2019

WOD: 

14-12-10-9-8-7-6-5-4-3-2-1 rep rounds of:

Squat Snatch – 95#/65#
Knees to Elbows

TT WOD – Opens Prep:

15.3 – Complete as many rounds as possible in 14 minutes of:

7 Muscle-ups
50 Wallballs – 20# to 10’/14# to 9’
100 Double Unders

 

Coach’s notes:

Post time to complete WOD and rounds and reps complete of TT WOD to comments.

WOD Leaderboard
Comments: 14

Friday, February 8, 2019

As Many Rounds As Possible (AMRAP) in 21 minutes of:

7 Thrusters – 115#/75#
7 Toes to Bar
7 D-ball Ground to Over Alternating Shoulder

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8