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MONDAY, DECEMBER 22, 2014

Posts Tagged ‘AMRAP’

WOD Friday 1-21-11

10:00 AMRAP

  • 5 50′ Shuttle Runs
  • 5 Burpees
  • 5 Dumbell/Kettlebell Squat Cleans

10:00 AMRAP

  • 18 Box Jumps (18″)
  • 15 Sit Ups
  • 12 Pull Ups





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WOD Saturday 1-15-11

AMRAP 20:00 (as many rounds as possible in 20:00)

  • 1 rope climb
  • 5 handstand push ups
  • 20 box jumps





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WOD Thursday 1-13-11

Thrusters 15-12-10-10

AMRAP 10:00

  • 15 Box Jumps
  • 5 Turkish Get Ups





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WOD Thursday 1-6-11

“Jack” AMRAP 20:00

  • 10 Push Press (115/75)
  • 10 Kettlebell Swings (53/35)
  • 10 Box Jumps (24″)





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WOD Sunday 1-2-11

Aron’s WOD: AMRAP 15:00

  • 21 Sledgehamer Strikes (RH)
  • 21 Sledgehamer Strikes (LH)
  • One Arm Overhead Walk (RH) 40′
  • One Arm Overhead Walk (LH) 40′





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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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