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AMRAP IN 10, Saturday, 04-05-14

WOD:
A. Overhead Squat, 6×3 at 60% of 1RM

B. AMRAP in 10 minutes of:
10 Overhead Squats, 75/55
20 Double Unders

C. Three rounds of:
:30 V-ups
:30 Rest
:30 Strict Pull-ups
:30 Rest

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14.1, Friday, 02/28/14

WOD:
14.1
AMRAP in 10 minutes of:
30 Double Unders
15 Power Snatch, 75/55

13.2, Friday, 02/21/14

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Team WOD, Saturday, 02/15/14

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A then B, Sunday, 02/09/14

WOD:

A. 10 Rounds of:
1:00 Row
1:00 Rest

B. 3 rounds for reps of:
One minute of each exercise. Rest one minute between rounds.
Medicine Ball Sit-ups
Ring Rows
Medicine Ball Clean
Box Jumps
Bicycle Sit-ups

Wall Balls, Friday, 02/07/14

WOD:

50 Wall Balls then,

4 Rounds of:
15 Pull-ups
10 Broad Jumps
5 Deck Squats

then 50 Wall Balls

AMRAP in 10 x’s 3, Saturday, 02/01/14

WOD:

As Many Rounds As Possible in 10 minutes of:
10 Dumbbell Bench Press
10 Dumbbell Rows
10 Alternating 1-arm DB Snatch
100 meter Run

Rest three minutes then,

AMRAP in 10 minutes of:
10 Plate Sit-ups
10 Pikes on the Rower
20 Bicycle Sit-ups
100 meter Run

Rest three minutes then,

AMRAP in 10 minutes of:
10 Jumping Squats
10 Side Step-ups
10 Overhead Plate Lunges
100 meter Run

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80, Friday, 01-31-14

WOD:

Eight rounds for time of:
10 Deadlifts, 135/115
10 Box Jumps, 24″/20″
10 Wall Balls, 20/14
10 Toes to Bar
Rest one minute

Change order of exercises every round. Scale as necessary.

For Reps, Thursday, 01/30/14

WOD:

Four rounds for reps of:
:30 Front Squat, 115/75
:30 Box Jumps, 24″/20″
:60 Rest

Rest three minutes then,

Four rounds for reps of:
:60 Wall Ball, 20/14
:60 Double Unders
:60 Rest

Post total reps to comments.

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