Tuesday, January 27, 2015
"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
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