Tag

AMRAP

SKILL: Sled pull – for load WOD: 12 min AMRAP 20 KB Swings @ 24/16 kg 10 Burpees 20 push press @ 95/65

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 15 10 Pendlay Row @ 115/75 1 Rope climb (increase by 1 rep every round)

LIFT: Snatch – 7 x 1 WOD: 8 min AMRAP 4 HSPU 8 KB Swings @ 32/24 12 GHD sit ups (wt. sit ups)

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 7 4 Stone to shoulder @ 115/95 6 Burpees

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 14 7 Power Clean @ 135/95 14 Wall Ball @ 20/14 21 Double under’s

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 4 T2B 6 Power Snatch @ 75/55 8 OH Lunge steps w/ BB

SKILL: Pistols 5-4-3-2-1 WOD: AMRAP in 14 7 Hang Power Clean @ 135/95 7 T2B

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 8 25 Double under’s 10 Burpees

SKILL: Squat Ball WOD: Teams of 3 or 4 AMRAP in 3 – Sled push relay AMRAP in 3 – Rope climb Relay AMRAP in...

LIFT: Snatch – 7 x 1 WOD: AMRAP in 5 3 push jerk @ 155/115 9 box jump @ 24/20 -Rest 1 min- AMRAP in...