AMRAP

, ,

Saturday, February 16, 2013

, ,

Technique: 5 x 5 Hang Squat Cleans with Sandbag (2 bags - 90# / 1 bag - 45#) 

Working with a sandbag is a great way to strengthen the extend/shrug transition into the drop of the squat/catch. Really focus on those points as you go through these reps.

WOD: Partner WOD (Though this can just as easily be performed solo) 

2nd athlete cannot perform any movement until the first athlete has completed all reps of that same movement.

16 Minute AMRAP

3 Clean & Jerks (165/105)

5 Ring Dips

5 Hand Stand Push Ups (scale to 3 Wall Walks)

Without resting, move directly into...

4 Minute AMRAP

Max Reps of Muscle Ups (scale to 1 Chest to Bar Pull Up & 1 Ring Dip. Must be performed consecutively.)

Score is total number of rounds completed + total completed muscle Ups.

REC: 25 Reverse Hyper and 25 Knee Jumps 

,

Monday, February 11, 2013

,

Challenge: Partner Box Jump Off (24/20) (1st Athlete Jumps 1x. 2nd Athlete Jumps 1x. 1st Athlete Jumps 2x. 2nd Athlete Jumps 2x. And so on until someone cannot complete all of the box jumps unbroken, with no pauses) 7 minute cap

WOD: "Fat Nancy Can Rap"

20 Minute AMRAP

400m Run

15 Overhead Squats (135/95)

REC: 50 Barbell Good Mornings

,

Thursday, November 15th, 2012

,

Skill/Strength:  Accumulate five minutes of any "L" hold.

WOD:  18 Minute AMRAP

Bench Press max reps (135/85) 

50 Double Unders (3x singles)

Run 400 M

Score is total bench press reps

REC:  Strict/Weighted Pull Ups - No Kip, 3 rounds of max reps at full range of motion

Performance Notes:  

 

  • You can end each round of bench press based on your own strategy but once you fail or a spotter helps you, you are done with that round.  
  • Scale your weight based on your own strategy, this is a lighter weight which means you should be going for higher reps each round.
  • Remember the bench press form that we practiced earlier this week.  Pull the feet in tight under you, flex your butt, pull the shoulders under you, keep the elbows in and focus on bar speed.