Category Archives: Time Based

(AMRAP)

Back Squats then HSPU, Hang Power Clean and Reverse Lunges

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Inspired by the CF Invictus WOD from from Jan 22.

6 rounds of Back Squats, resting 2-3 minutes per round

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 80-85%
  • Set 4 – 5 reps @ 75-80%
  • Set 5 – 3 reps @ 80-85%
  • Set 6 – 1 rep @ 85-90%

Then AMRAP in 12 minutes of

  • 4 x Handstand Pushups
  • 8 x Hang Power Clean @ 95lbs
  • 12 x Reverse Lungs with Bar in Front Rack @95lbs

Results:   Back Squat 170-185-200-185-205-220lbs.  Metcon 5 rounds plus 3 reps.

Deadlifts then Wallballs, Deadlifts and Burpees

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Take 15 minutes and work up to a heavy

  • 1 x Deadlift

The next part is taken from the CF New England WOD from January 16.

AMRAP in 5 minutes of

  • Buy in: 50 x Wall Balls/Sandbag Thrusters
  • 12 x  Deadlifts @ 165lbs
  • 12 x Burpees over the Bar

Rest 5 minutes then AMRAP in 5 minutes of

  • Buy in: 35 Wall Balls/Sandbag Thrusters
  • 9 x Deadlifts @ 185lbs
  • 9 x Burpees

Rest 5 minutes then AMRAP in 5 minutes of

  • Buy in: 20 x Wall Balls/Sandbag Thrusters
  • 6 x Deadlifts @ 205lbs
  • 6 x Burpees

Results:  Deadlifts got up to 290lbs.  Metcon – 1 round plus 8 reps (32 reps), 2 rounds (36 reps), 3 rounds (36 reps).  Interesting that all 3 ended up with almost the same number of reps.

Clean and Jerk then DUs, Front Squats and T2B

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Every 2 minutes for 16 minutes

  • 1 x Squat Clean and Jerk (Push Press)

Then AMRAP in 8 minutes of

  • 25 x Double Unders
  • 8 x Front Squats @ 115lbs
  • 8 x Toes to Bar

Results:  For the C&J 115-120-125-130-135-140-145-150lbs.  Metcon 4 rounds plus 37 reps.