Author Archives: Amanda

50 Box Jumps

50 Jumping Pull-ups

50 KB swings(#35, #53)

50 Walking Lunges

50 Knees to Elbows

50 Push Press (#35, #45)

50 Back Extensions

50 Wall Balls

50 Burpees

50 DU’s or Tuck Jumps

400 M Run

30 Full Snatch

200 M Run

30 Ring Dips(10 Muscle- Ups)

400 M Run

30 Lateral dball hop-overs

200 M Run

RX(65, 95)

18 min Cutoff!!!!

ON RAMP Movement

Power Snatch

Strength

Deadlift

7 X 1

WOD

6 Rounds

10 Deadlifts

Max C2B Pull-ups

RX( #225, #155) FB(#245, #185)

ON RAMP Movement

Power Clean

AMRAP 20 min

Push Jerk Ladder

1 Push Jerk , 4 Burpees

2 Push Jerk, 4 Burpees

3 Push Jerk, 4 Burpees

4 Push Jerk, 4 Burpees ….

RX (75, 115) FB (95, 135)

ON RAMP Movement

Deadlift…

Strength

Box Squats

5-5-3-3-1-1

WOD

Three 1 min Rounds

1. Power Clean
2. Weighted Step-Ups
3. Bench Press
4. DU’s or 3 X 1
5. Calorie Row

RX( 65, 95) FB(95, 135)

ON RAMP Movement

Back Squat, Front Squat, OH Squat

5-10-15-20-25-30

Pull-Ups

Box Jumps (20″, 24″)

Wall Balls ( 14, 20)

Clapping Push-ups

ON Ramp:

Press, Push Press, Push Jerk

WOD 1

Fran, Helen or Elizabeth

Rest 5 mins

WOD 2

15-12-9

• SDHP
• Wall Balls
• Box Jumps

RX (95, 65)

3 Rounds for Time of:

• Deadlift, 12 reps Rx (185, 225)
• Pull ups, 20 reps
• Clean and Jerk, 12 Reps Rx (95, 135)
• Knee to Elbows, 20 reps

FB 5 Rds

On Ramp Movement

Deadlift

Presses 10 x 2 on Min

4 x 1 Min HS holds

“Booty Bump”

10 – 1 Back Squats

100 M Row Sprint

Rx (115, 185) FB (135, 205)

ON RAMP MOVEMENT

Clean

4 Rounds

1 Min Max Effort

• AirDyne
• Plyo Pushups
• KB Swings
• Weighted Steps Ups
• Bear Crawl

Done as stations

ON Ramp Movement: Squats