Category Archives: AMRAP

0877:

A. Press 4X3@70% B. 6 minute EMOM 3 power clean 2/3 BW or BW? 20 squats Rest 3 minutes C.  12 minute Amrap 6 DL (same load from PC) 4 OTBB 18 DU/30 SU D. Mobility 10 minutes , hamstring/hip GA: Lighten up. Do not go heavy only to have your coach scale you down.… Read More »

0835:

WU: run 350 / rowing relay w/partner – 10 minutes Mobility: 5 minutes WOD: 20 minute AMRAP (each run will ct. as (1) rep. 3x rounds of – 4 pull ups/8 push ups/12 squats 200 m run

0818:

WU: 2 body rows, 3 military push ups, 2 sec. HSH X 8WOD 1: 7 minute Amrap 8 ring rows 1 TGU (R-L) 5 minute set up for ring dips WOD 2: 8 minute Amrap 5 ring dips 8 kb swings (athletes choice) 2 L-sit pull ups –if you use band? Refer to next smaller… Read More »

0816:

WU: Shoulder hip mobility then 30 OHS 30 High Pulls WOD: 13 minute amrap 8 OHS 8 SDHP 200 m run STRENGTH: B. Squat 8X3 @85% Finish: 5 minute amrap 20 DU 5 Burpees  

0805:

November Challenge: OHS – Only use load to enable top form. For instance, You can use a band, PVC, PVC w/2.5lb plate, 15#bb,33#,45# etc…….. Make it happen folks. WU: Hang out under that barbell and banded lat + lacrosse ball roll out. WOD: 10 minute Amrap 2 thrusters 95/65 2 CTBPU 4 thrusters 4 CTBPU… Read More »