Greatness From Small Beginnings
AMRAPx90sec. at each station, resting 45sec. between Burpee Back squat Abmat sit-up Box step ups w/ single dumbbell Double unders Barbell shoulder to overhead Pull-up Wall ball “Up-down” box jump over Cal row ♂ 135lb. barbell, 20″ box, 50lb. dumbbell, Read More …
“Cindy” 20 minute AMRAP: 5 pull-ups 10 push-ups 15 air squats or “Mary” 20 minute AMRAP: 5 handstand push-ups 10 single-leg squats, alternating 15 pull-ups
With a partner “Armistice” 19 minute AMRAP 11 reverse lunges @50/35lb dumbbells 11 partner airballs over rig 11 synchronized dumbbell snatch @50/35 3 minute rest 18 minute AMRAP 11 dumbbell burpees @50/35 11 medball sit-ups 11 synchronized dumbbell s2oh
11 Minute AMRAP: 100 wall balls 10 ring muscle-ups 50′ DB OH walking lunge 25 burpees 50′ DB OH walking lunge 5′ = 1 rep. each 50′ length is worth 10 reps ♂ 20lb. ball to 10′, single 50lb. dumbbell Read More …
20 Minute AMRAP: 75 abmat situps 50 kettlebell swings 25 burpees 200m. run on 3,2,1 go and every 5 min. ♂ 53lb. Kettlebell ♀ 35lb. Kettlebell
15 Minute AMRAP: 10 front rack back step lunges, alt. 25 double unders 10 kettlebell swings 25 double unders Men: 95lb. barbell, 70lb. KB Women: 65lb. barbell, 53lb. KB
For time: 100 back squats At the top of every minute, including the first minute, 5 burpees ♂ 135lb. ♀ 95lb.
10 Rounds (12 minute cap): 5 handstand push-ups 10 wall balls 30 double unders Remaining time, AMRAP burpees
Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows 3 wall walks, controlled descent 10 Dumbbell front squats ♀ 35lb. dumbbells ♂ 50lb. dumbbells
“Stacy” Rememberance WOD 13 Minute AMRAP: 3 Burpee plate jumps 5 Plate ground to overhead 8 Box jump overs 145m. run Men: 45lb. plate, 30″ box jump Women: 25lb. plate, 24″ box jump