Tag

AMRAP

LIFT: Front Squat – 5 x2 WOD: AMRAP in 15 50 foot walking lunges 10 push ups 200m Run

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 8 Hang Power Clean @ 135/95 Every break, complete 10 burpees

LIFT: Snatch – 7 x 1 WOD: “The Ghost” 6 Rounds 1 min Cal. Row 1 min AMRAP Burpees 1 min AMRAP Double under’s Rest...

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 10 Burpees 10 V to HB 20 KB Swings @ 24/16 kg

SKILL: Junkyard Dog WOD: 3X 3 min. Row (max meters) 2 min. Double under’s 1 min. squats – Rest 3 min-

LIFT: Deadlift 1 x 5 WOD: AMRAP in 9 3 Broad Jump 6 Squat thrusts 9 Squat Cleans

SKILL: Running drills WOD: AMRAP in 8 10 Alt. DB snatches @ 40/30 15 Box Jumps @ 24/20 – Rest 2 min – 500m Row...

LIFT: Snatch 7 x 1 WOD: AMRAP in 15 10 push ups 10 KB Highpulls @ 24/16 kg 10 Ball slams @ 20/15

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 7 6 Pendlay Row @ 115/75 12 KB Swings @ 24/16 kg 24 double under’s

LIFT: Front Squat 5 x 2 WOD: AMRAP in 12 10 squats 20 KB Swings @ 24/16 kg 10 sprawls