Tag

AMRAP

SKILL: 400m sprint – for time WOD: AMRAP in 9 10 Front Squat @ 155/105 20 Ball Slams @ 20/15 30 Double unders

SKILL: 3 x Sled Push WOD: AMRAP in 12 10 Pendlay Row @ 95/65 30 Squats

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 14 15 Wall ball @ 20/14 10 OH Lunge steps w/ med. ball Run 200m...

LIFT: Clean & Jerk – 7 x 1 WOD: Partner’s complete AMRAP in 14 Partner A) 10 Body Rows & 5 HSPU Partner B) max...

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 15 30 KB Swings @ 24/16 kg 20 push ups 10 K2E

LIFT: Front Squat – 5 x 2 WOD: Crap Shoot – AMRAP in 9 Roll two dice – the number rolled corresponds to the exercise...

LIFT: Back Squat 3 x 5 WOD: AMRAP in 18 10 Clean & Jerk @ 115/75 20 Double under’s 20 Clean & Jerk 30 Double...

LIFT: Bench Press 3 x 5 WOD: AMRAP in 15 2 Rope climbs 10 OH Lunge per leg @ 45/25# 20 Mountain climbers per leg

LIFT: Press – 3 x 5 WOD: AMRAP in 10 5 KB Snatch / side @ 24/16kg 10 push ups 200m Run

LIFT: Deadlift 3 RM WOD: AMRAP in 10 10 T2B 15 Push press @ 95/65 20 Box jumps @ 24/20