AMRAPerrific!

EQUIP: Rings, Jump Rope, KB (possibly 2 loads), Barbell

SET-UP: Rowers outside, Ropes down 

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 x Triangle Push-Up

*5 x Jumping Pull-Up (4-count descent)

*10 x alt. 1-Arm KB SDHP

*5 x Deadlift + 5 x Clean Pull + 5 Shoulder-to-OH (light barbell)

-then: self-directed movement prep for WOD (take time to build to WOD I’s weight for C&J)

———————— 

WOD 1a (0:00):

8 Minute AMRAP -

*100m-200m-300m-400m, 500m, etc. Run

*1-2-3-4-5, etc. x Muscle-Up (Rings) (sub: 3 Ring Row + 3 Ring Dip = 1 M-Up)

~2 min. rest~

WOD 1b:

4 Rounds of 1 min. ON/ 1 min. OFF -

AMRAP Rope Climb

————————(2 minute rest/ transition/ set-up)————————

WOD 2a (20:00):

8 Minute AMRAP -

*10-20-30-40-50, etc. x Double-Under (sub: # Singles + # Tuck Jump)

*1e-2e-3e-4e-5e, etc. x KB Clean & Jerk (c: 70/53, p: 53/35, f: 35/26)(R+L = 1)

~2 min. rest~

WOD 2b:

4 Rounds of 1 min. ON/ 1 min. OFF -

AMRAP Clean & Jerk (c: 155/115, p: 135/95, f: 95/65)

————————(2 minute rest/ transition/ set-up)————————

WOD 3a (40:00):

8 Minute AMRAP -

*10-20-30-40-50, etc. x Hollow Rock

*1e-2e-3e-4e-5e, etc. x Turkish Get-Up (c: 53/35, p: 44/26, f: 26/18)(R+L = 1)

~2 min. rest~

WOD 3b:

4 Rounds of 1 min. ON/ 1 min. OFF -

AMRAP Row for Meters

SCORE a's: Total Reps of the 2nd Movement of the ladder (i.e. Rope Climb, KB C&J, TGU)

SCORE b's: Total Reps/ Meters over all 4 Rounds