Where Science Meets Fitness

No matter what your current fitness level or former athletic experience, you can learn to train like an Olympic-caliber athlete. I am Erin Borchard, a former elite springboard/platform diver (NCAA Champion and multi-year All-American at Stanford University, former member of the US National Diving Team, and two-time competitor at the US Olympic Team Trials), specializing in personal and small group training sessions. I am also a Phi Beta Kappa student with a B.A. in Human Biology; my strong science background is an ever present influence shaping and changing my training philosophy.

I want to help you push yourself to YOUR maximum...you'll be shocked to find the true athlete living inside of you.

Monday, May 11, 2015

"A, B, C AMRAPs"



NOTE: Athletes may begin with any of the three WODs and may also proceed through the three WODs in any order desired.  Once you begin a WOD, though, you must complete that one in its entirety before moving onto the next one.

WOD A:
(0:00 - 5:00)
5 min. AMRAP -
*400m Run
*Max Effort Strict Press (95/65)

(5:00 - 7:00)
2 min. REST

(7:00 - 12:00)
5 min. AMRAP -
*400m Run
*Max Effort Push Press (115/85)

(12:00 - 14:00)
2 min. REST

(14:00 - 19:00)
5 min. AMRAP -
*400m Run
*Max Effort Push Jerk (135/95)

WOD A SCORE = Total Reps of Strict Press + Push Press + Push Jerk
————-

WOD B:
(0:00 - 5:00)
5 min. AMRAP -
*500m Row
*Max Effort Hang Power Clean (95/65)

(5:00 - 7:00)
2 min. REST

(7:00 - 12:00)
5 min. AMRAP -
*500m Row
*Max Effort Power Clean (115/85)

(12:00 - 14:00)
2 min. REST

(14:00 - 19:00)
5 min. AMRAP -
*500m Row
*Max Effort Squat Clean (135/95)

WOD B SCORE = Total Reps of Hang Power Clean + Power Clean + Squat Clean
————-

WOD C:
(0:00 - 5:00)
5 min. AMRAP -
*400m Run
*Max Effort Ring Push-Up

(5:00 - 7:00)
2 min. REST

(7:00 - 12:00)
5 min. AMRAP -
*400m Run
*Max Effort Ring Dip

(12:00 - 14:00)
2 min. REST

(14:00 - 19:00)
5 min. AMRAP -
*400m Run
*Max Effort Muscle-Up (sub 1: Bar M-Up, sub 2: Burpee Pull-Up)

WOD C SCORE = Total Reps of Ring Push-Up + Ring Dip + Muscle-Up

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