"AMRAP-alooza"

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/35), Pull-Up Bar, KB (c: 70/53, p: 53/35, f: 35/18), Wall Ball (20/14)

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 Rounds w/ Unloaded Bar: Hang Power Snatch + Snatch Balance + OHS

*5 ea. KB Goblet Squat, Burpee, Ninja Jump

———————

WOD (Running Clock for 46:00):

A) 

12 Min. AMROIRAP -

2 Squat Snatch (c: 135/95, p: 95/65, f: 65/35)

2 “Body Blaster” (Burpee + Pull-Up + K2E)

4 Squat Snatch

4 Body Blaster

6 Squat Snatch

6 Body Blaster

…etc.

(increase reps by 2 each round until time is called)

-4 min. REST-

B1) 

6 Min. AMRAP -

6 Romanian Deadlift (c: 135/95, p: 95/65, f: 65/35)

3 Hang Power Clean

2 Push Jerk

-2 min. REST-

B2)

6 Min. AMRAP -

12 Front Rack Lunge (c: 135/95, p: 95/65, f: 65/35)

6 Evil Wheel

4 Wall Walk

-2 min. REST-

B3)

6 Min. AMRAP -

6 KB SDHP (c: 70/53, p: 53/35, f: 35/18)

3 KB Goblet Thruster

2 ea. arm KB Snatch

-2 min. REST-

B4)

6 Min. AMRAP -

12 Wall Ball (20/14)

6 Burpee

4 Ninja Jump (Rx+: alt. Ninja Jump Pistol)

SCORE = a) Total Reps from Part A, AND b) Sum of Rounds + Extra Reps over all 4 B WODs