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
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment