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
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
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 LeaderboardFriday, 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 LeaderboardSaturday, 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