AMRAP WODs

WOD 1

10min EMOM

Sprint 100m
Rest 5 mins

WOD 2

5min AMRAP w/ a Partner

10 Push Ups on the Dumbbells
Renegade Rows (8 Rows Each Side, NO Push Up)

Strength

Deadlift

6x2 @ 80-85%
E2:30MOM
Rest 2 min

6-8 Double Dumbbell Bent Over Rows
3 Sets Every 90secs

WOD

12min AMRAP

Strength

Bench Press

5x3 @ 80-85%
E2:30MOM
Rest 2mins

6-8 Incline Dumbbell Press
Every 90secs For 3 Sets

WOD

For Time

Team WOD – Teams of 2, One Person Working at a Time

7min AMRAP

10 Single Leg Lateral Jumps (5 Each)
5 Dumbbell Push Press
100ft Versa Climber

7min AMRAP

Strength

Back Squat

5x3 @ 75-80%
E2:30MOM
Rest 2 mins

10 Dumbbell Step Ups Each Leg
3 Sets E 2:00 min

WOD

For Time

Strength

Press

5x3 @ 75-80%
Every 2mins For 5 Sets
Rest 2mins

10 Strict Dips
3 Sets E 90secs

WOD

5 Rounds For Time

Oly

Snatch (Full)

6x3 @ 75% of Your 1 RM

WOD

Death by:
Deadlift (155/105)
Mountain Climbers (1 R + 1 L = 1)
Score is Number of Minutes Completed

Accessory

28mins of 30secs On 30secs Off Modality of Choice

WOD

E3MOM For 9mins

12 Wall Balls (20/14)
15 Box Jumps (24/20)

Strength

Deadlift

5x3 @ 75-80%*
E2:30MOM
Rest 2mins

10 Double Dumbbell Bent Over Row
Every 90secs For 3 Sets

WOD

10min AMRAP

Accessory

Teams of 2

800m Team Park Run
200m Tire Carry
100 Ball Slams (20/14)
80 Sledgehammer Slams
60 Burpulls
40 Weighted Sit Ups
200yd Turf Weighted Box Push
800m Team Park Run