"ABCD AMRAPs"

EQUIP: WB (20/14), Plate (45/25), Box (24/20), KB (c: 70/53, p: 53/35, f: 35/18), Jump Rope, Pull-Up Bar

SET-UP: Rings @ Dip Height, Measure 300 ft. course

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 x KB Swing, 8 x Goblet Squat, 6 x KB Snatch, 4 x KB C&J

*5 x Double Push-Up Burpee

*2 x Pull-Over (sub: 4 Pull-Up + 4 T2B)

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WOD:

*Complete A through D in any order.

*Set a 60:00 running clock.  Each WOD (A, B, C, & D) is a 15 min. AMRAP chipper.  

*Score each WOD by tallying up total reps completed.  Final score of the day will be the sum of all reps completed over all 4 WODs (A, B, C, and D).  Note: one full round of each AMRAP is worth 150 points/ reps.

*There is no assigned rest between WODs.  However, if you know that you need rest, simply end one WOD a bit early, or start the next one a bit late.  Be careful with that, though, because by doing so you risk sacrificing earned reps.  Be strategic!

A) (0:00 - 15:00)

FOR TIME -

50 x Wall Ball (20/14)

40 x Box Jump (24”/20”)

30 x Knees-to-Elbows

20 ea. x Pistol (Rx+: KB Goblet Pistol (35/18))

10 ea. x alt. KB Snatch (c: 70/53, p: 53/35, f: 35/18)

B) (15:00 - 30:00)

FOR TIME -

50 x Plate Ground-to-Overhead (45/25)

40 x Overhead Plate Lunge (45/25)

30 x Burpee

20 x alt. KB Clean & Jerk (c: 70/53, p: 53/35, f: 35/18) 

10 x Wall Walk

C) (30:00 - 45:00)

FOR TIME -

50 x alt. KB Suitcase Deadlift + Lateral Hop Over (c: 70/53, p: 53/35, f: 35/18)

40 x Push-Up

30 x KB Goblet Squat (c: 70/53, p: 53/35, f: 35/18)

20 x Ring Dip

10 x Burpee Pull-Over (sub: “Bodyblaster” = Burpee + Pull-Up + K2E)

D) (45:00 - 60:00)

FOR TIME - 

500m Row (= 50 reps)

400m Run (= 40 reps)

300 ft. Side Plank Walk (150’ R lead, 150’ L lead)(= 30 reps)

200 x Double-Under (sub: 400 Singles)(= 20 reps)

100 x Air Squat (=10 reps)