Tuesday 11/15/16 - AMRAPs


MAIN WOD

M-1:

@0:00

AMRAP 10:

10 Squat Cleans, 185#/125# -or-65%

50 Double Unders

@10:00

AMRAP 10:

10 Bar Muscle-Ups

Run 200m

@20:00

AMRAP 10:

10 Deadlifts, 275#/185# -or-65%

50 Double Unders

@ 30:00

AMRAP 10:

10 Handstand Pushups

Run 200m

All four of these AMRAPs roll straight through, so you are working for 40 minutes non-stop. You must use one barbell and load it yourself. You may not add weight until after the clock hits 20:00.

OPTIONS

Level 2:

@0:00

AMRAP 10:

10 Squat Cleans 65%

50 Double Under Attempts

@10:00

AMRAP 10:

10 Jumping Bar MU

Run 200m

@20:00

AMRAP 10:

10 Deadlifts 65%

50 Double Under Attempts

@ 30:00

AMRAP 10:

10 Mod. Handstand Pushups

Run 200m

Level 1:

@0:00

AMRAP 10:

10 Power Cleans 65%

100 Single Unders

@10:00

AMRAP 10:

10 Burpee Pull Up/Jumping Pull Up

Run 200m

@20:00

AMRAP 10:

10 Deadlifts 65%

100 Single Unders

@ 30:00

AMRAP 10:

10 Pushups

Run 200m

M-2: Shoulder Mobility

FITNESS CLASS

F-1: 10:00 Squat Therapy

F-2: Back Squats

5 Working Sets of 6

F-3: 1500m Row + Death By KB Swings (When the clock shows 1:00 get off the rower and do 1 KB Swing, at 2:00 do 2 KB Swing, and so on until 1500m row is completed. 20:00 Time Cap.)

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