5min AMRAP

The Looking Glass

Amrap 5: 21-15-9 KB swings (53/40) OHS (105/85) Box jump (30/24) Rest 5 min Amrap 5: 21-15-9 KB swings (53/40) OHS (75/55) Box jump (24/20) Photo c/o Maria Pete (email: mybeautifulphotos@hotmail.com)

Red Rider BB Gun

Warm up: coaches choice Amrap 5: 5 hang squat cleans (135/95) 10 ring dips 30 double unders Rest 3 min Repeat amrap (weights 115/85) Rest 3 min Repeat amrap (weights 95/65) Classes today are only 8:30am & Noon!!

Masterminds

3 sets: 2 rope climbs 10 T2B 15 box jumps * this is not for time but work on speed and efficiency of the movement 3 rounds of: 5 min AMRAP 5 power cleans (135/95) 7 push ups 9 air squats Rest 1 min Cash out: (if time allows) 3 sets: 6 Glute ham raises […]

Mind Freak

Spend 15- 20 minutes working up to 3RM Deadlift for the day. AMRAP 5: 7 wall ball (20/14) 7 pullups Rest 5 min AMRAP 5: 6 hand release push ups 9 box jump overs (24/20)

Throwbacks

Spend 10-15 minutes with clean and jerk technique. Every 2 minutes for 16 minutes: 2 power cleans(TnG) + 1 Jerk Build across the 8 sets. AMRAP 5 minutes Clean and jerk (155/110)

Killshot

3 sets 20 DB walking lunge steps (heavy) Rest 2 min AMRAP 5 20 double unders 10 air squats AMRAP 5 5 man makers (35/25) 10 box jumps (24/20) AMRAP 5 5 T2B 10 push-ups Rest exactly 1 minute between Amraps 

Lift Up Autism

Fundraising WOD Event 1 “LUKE” 5 MIN AMRAP each partner 4 Power Cleans: 155 lbs. men/105 lbs. women 24 Double Unders 10 Pull-Ups Then Event 2 “Team Helen” 3 Rounds Each – Relay Style Run 400 meters 21 KB Swings (1.5 pood or 53#) 12 Pull-Ups

The Woodstock of Fitness

AMRAP in 9 minutes 1 Decline Box Walk around (24″)(20″) – Push up position with feet on box, walk with hands 1 full rotation 10 Jumping Squats (45) – do not drop empty bar! 15 Push Presses (45) – do not drop empty bar! Rest 7 minutes