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AMRAP  // Posts tagged as "AMRAP"

28 Dec WODs | Comments

Monday, December 28

2015-12-28 08.17.49-1SWOD: Every 2 mins for 12 mins, alternating between:

  • Pull Up (Supinated)
  • L Seated Shoulder Press
  • Lunge
WOD: Complete as many rounds as possible in 10 mins of:
  • 5 Pull-ups
  • 10 Push-up (hand release)s
  • 15 Wall Balls, 20/16 lbs

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10 Dec WODs | Comments

Wednesday, December 9

83ad3b9a96d311e286a322000a9f13d4_6SWOD:

  • Push Press 5-5-5
WOD: Complete as many rounds as possible in 15 mins of:
  • 30 Double Unders
  • 10 Push Up (Deficit)s
  • 15 Air Squats

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09 Nov WODs | Comments

Monday, November 9

2015-11-06 18.22.48-1SWOD:

  • Pause Clean 3x5 at 65% 1RM
Rest as needed between sets. WOD: For 3 cycles: AMRAP in 3 mins of:
  • 3 Power Cleans, 135/95 lbs
  • 6 Push-ups
  • 9 Air Squats
Rest 1 min between each cycle. For each cycle restart the AMRAP.

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30 Oct WODs | Comments

Friday, October 30

2015-10-30 08.37.53-1SWOD:

  • Clean : 1 Rep Max
Record your best Clean 1 Rep Max lift. WOD: Complete as many rounds as possible in 10 mins of:
  • 10 Hang Cleans, 95/65 lbs
  • 10 Pull-ups
  • 10 Weighted Alt Walking Lunge With Oh Plates, 45/25 lbs

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02 Jun WODs | Comments

Tuesday, June 2

2015-05-30 10.43.04-1SWOD:

  • Front Squat 1 rep max
WOD: 12:00 AMRAP:
  • 15 Deadlifts, 155 lbs
  • 15 Push Up (Deficit)s
  • Box Jump, 24 in

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23 Feb WODs | Comments

Monday, February 23

SWOD: Every 1 min for 8 mins do:

  • 5 Burpees
  • 5 Box Jumps, 24/20 in
WOD: Complete as many rounds as possible in 15 mins of:
  • 5 Deadlifts, 65% 1RM
  • 13 Push-up (hand release)s
  • 9 Box Jumps, 24/20 in

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17 Feb WODs | Comments

Tuesday, February 17

DSC_0039SWOD: 5 rounds for time of:

  • 1 Thruster, pick load
  • 1 Push Press, pick load
  • 1 Push Jerk, pick load
  • 1 Split Jerk, pick load
Complete as many rounds as possible in 12 mins of:
  • 10 Handstand Push-ups
  • 15 Deadlifts, 135/95 lbs
  • 30 Double Unders

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22 Jan WODs | Comments

Thursday, January 22

IMG_9192SWOD:

  • Back Squat 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Complete as many rounds as possible in 10 mins of:
  • 7 Back Squats, 135/95 lbs
  • 7 Burpee Box Jumps, 24/20 in
  • 7 Toes-to-bars

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11 Dec WODs | Comments

Thursday, December 11

As many reps in 5 mins as you can of:

  • Strict Press, 95/65 lbs
  • Push Press, 95/65 lbs
  • Push Jerk, 95/65 lbs
3 rounds for time of:
  • Run, 400 m
  • 21 Kettlebell Swings, 53/35 lbs
  • 12 Handstand Push-ups

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12 Nov WODs | Comments

Wednesday, November 12

Skill:

  • Snatch Balance 3x3
Use the same weight for each set. Rest as needed between sets. Strength:
  • Snatch 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 5 rounds for time of:
  • 9 Pull-ups
  • 7 Hang Cleans, 115/75 lbs
  • 5 Front Rack Lunges, 115/75 lbs

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