Tag

AMRAP

SKILL: 2K Row WOD: AMRAP in 7 15 KB Swings @ 32/24 kg 25 Double under’s

LIFT: OH Squat – 5 x 2 WOD: Partner AMRAP in 12 250m Row 15 Goblet squats – partner’s alternate every round- -KB cannot rest...

LIFT: Bench Press – 3 x 5 WOD: Partner AMRAP in 10 Partner A performs a 50 foot walking OH lunge @ 45/25 while Partner...

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 9 3 OH Squat @ 135/95 6 T2B 9 KB Swings @ 32/24 kg

Happy Halloween!! Deadlift – 5 RM “The Ghost” 6 Rounds 1 min. Row for calories 1 min. burpees 1 min. Double under’s

LIFT: Press – 5 x 3 WOD: AMRAP in 10 7 Hand release push ups 14 Front squats @ 135/95 21 squat thrusts

LIFT: Snatch – 7 x 1 WOD: AMRAP in 12 3 wall walks 6 Body rows 9 DB snatch (alternating) @ 45/30

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 5 pull ups 10 Deadlift @ 185/135 15 Box jumps @ 24/20″

LIFT: Clean & jerk – 7 x 1 WOD: 5 Rounds 10 Wall ball @ 20/24 Max Double under’s -score Double under’s-

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 7 Push press @ 115/85 14 Box Jumps @ 24/20″ 7 T2B