AMRAP 14
30 Box Step ups 24/20inch
20 GHD Sit ups
10 Burpee Box Jump Overs 24/20inch
* BPBJO (Step Down)
For time of :
40/30 Cal Row
20 Bar Muscle ups
20 DB Snatch 70/50lb
40/30 Cal Row
40 Pull ups
40 DB Snatch 50/35lb
For time of :
60 Double Unders
60 Wallball 20/14lb
60 Double Unders
45 Hand-release Push ups
60 Double Unders
30 Wallball 20/14lb
60 Double Unders
15 Wall Walks
For time of :
12 Plate Ground to Overhead 45/35lb
12 Plate Overhead Lunges 45/35lb
24 Burpee to Plate
10 Plate Ground to Overhead 45/35lb
10 Plate Overhead Lunges 45/35lb
20 Burpee to Plate
8 Plate Ground to Overhead 45/35lb
8 Plate Overhead Lunges 45/35lb
16 Burpee to Plate
[TEAM 3]
For time of :
120 Wallball 30/20lb
60 Muscle ups
60 Power Clean 185/125lb
30 Muscle ups
A.
6 sets
1 Clean
1 Hang Clean
2 Front Squats
* Load : ~ 85%
B.
Front Squats
3 x 7
* 75~85% of Today Heavy
AMRAP 12
24/18 Cal Row
12 DB Snatch 70/50lb
6 SA Devil Press 70/50lb
10 rounds for time of :
3 Wall Walk to Plate 45lb
5 Box Jumps & Step Down 30/24inch
7 Deadlift 185/125lb
[TEAM 2]
For time of :
60 Toes to bar
50 DB(1) Thruster 50/35lb
40 Chest to bar
30 DB(1) Thruster 50/35lb
20 Bar Muscle ups
For time of :
150 Double Unders
125 Squats
100 Anchored Sit ups
75 Push ups
50 Box Step Ups 20inch
25 Devil Press 50/35lb
