A different 12 min AMRAP

10
Dec

A different 12 min AMRAP

Press x5
40-50-60%

AMRAP in 12 min
20 Alternating DB Snatch (50/35#)
10 Box Jump Overs (24/20”)
2 Ring Muscle-ups (6 Pullups)

Compare to June 13/18

25 Responses

  1. Ryanne

    Press x3
    40-50-60%
    Worked up to 50# and did 5 reps instead of 3

    AMRAP in 12 min
    20 Alternating DB Snatch (50/35#)
    10 Box Jump Overs (24/20”)
    2 Ring Muscle-ups (6 Pullups)

    Did 4 rounds plus 21 reps (20 snatches plus one box jump )
    149 reps

    Used 30# . Did Pullups

    Thanks for pushing me to go higher in weight Shane

  2. Kelly B

    Press x5 (Nice sharing the bar Heidi and Ryanne)
    40-50-60%
    35-45-50#

    AMRAP in 12 min
    20 Alternating DB Snatch (@25#)
    10 Box Jump Overs (20”)
    2 Ring Muscle-ups (6 Pullups)

    Total: 5 rounds + 5 DB snatches 165 reps
    Could have gone a little heavier but still testing what I can handle.
    Last time 5 more reps but 5# lighter.

    Thanks Shane. Good job everyone!

  3. Remi F

    Press x3
    40-50-60%
    55-65-80

    AMRAP in 12 min
    20 Alternating DB Snatch 40#
    10 Box Jump Overs (24”)
    2 Ring Muscle-ups (6 Pullups) – did MU progressions.

    160 reps.

  4. Mark

    Press x3
    40-50-60%
    75# – 85# – 95#

    AMRAP in 12 min
    20 Alternating DB Snatch – 45#
    10 Box Jump Overs – 20”
    2 Ring Muscle-ups – 6 RRs

    TOATL: 120 reps…thanks for the technique tips Shane

  5. Kevin

    Press x5
    55-70-85

    WOD Rx’d
    159 (1 rep shy of 5 rounds)

    Had a hard time with muscle-ups this morning. Felt like I had to relearn them.

    Welcome Catherine!

  6. Del

    Press x5
    40-50-60%
    65-85-95
    AMRAP in 12 min
    20 Alternating DB Snatch (50/35#)
    10 Box Jump Overs (24/20”)
    2 Ring Muscle-ups (6 Pullups) did PUs
    4 Rounds + 1 PU 158 reps was 190 reps last time

    Thanks Matt!

  7. Christie Neate

    Press x5
    40-50-60%
    35-50-55#

    AMRAP in 12 min
    20 Alternating DB Snatch (50/35#)
    10 Box Jump Overs (24/20”)
    2 Ring Muscle-ups (6 Pullups)

    WOD: 20# DB / 20″ Step Ups / Ring Rows
    4 Rounds + 27 Reps = 155 Reps

    2018 did 35# DB and Jumping; 4 rounds + 3 Reps.
    Thanks Blake!

  8. Jeff Leech

    Press x5
    40-50-60%
    75-95-115

    AMRAP in 12 min
    20 Alternating DB Snatch (50/35#)
    10 Box Jump Overs (24/20”)
    2 Ring Muscle-ups (6 Pullups)

    171 rx First 4 minutes were good…last 8 minutes hurt.
    I can’t believe I am actually finishing muscle up workouts….crazy!

  9. Jordan

    Press x5
    40-50-60%
    45-55-65

    AMRAP in 12 min
    20 Alternating DB Snatch (50/35#)-35#
    10 Box Jump Overs (24/20”)- 20”
    2 Ring Muscle-ups (6 Pullups)
    Did 5 rounds and 9 dB Snatch, first round I did 6 strict pull-ups, the other rounds I did ring rows!

    169 reps.

  10. Frankie

    Press x5
    65-85-100

    AMRAP in 12 min
    20 Alternating DB Snatch (@35#)
    10 Box Jump Overs (24”)
    2 Ring Muscle-ups (6 Pullups)

    Total: 3rounds + 5 box jumps 121 reps
    Poor result…Haven’t been 100% lately

  11. Stacey Simpson

    Press x5
    40-50-60%
    35# – 40# – 45#

    AMRAP in 12 min
    20 Alternating DB Snatch (20#)
    10 Box Jump Overs (20”)
    2 Ring Muscle-ups (6 Ring Rows)

    Score: 4 rounds
    Tweaked my ankle on the box, so did about half step overs.
    Also, Kevin’s snarky comment/scoff/eye roll is making me admit to myself that I need to work on pullups.

  12. Heidi

    Press x5
    40-50-60%
    35-45-50#

    AMRAP in 12 min
    20 Alternating DB Snatch (@25#)
    10 Box Jump Overs (20”)
    2 Ring Muscle-ups (6 Pullups)

    3 Rounds + 20 DB Snatches

    I struggled hard (more than usual) with my Pull ups this morning.

    Cashed out with the 12 Days of Christmas ….12 cal bike/25 cal row/25 burpees

  13. Melanie

    6pm class
    Press x5
    40-50-60%
    40 – 45 – 50
    AMRAP in 12 min
    20 Alternating DB Snatch (30#)
    10 Box Jump Overs (20”) Step Overs
    2 Ring Muscle-ups (6 Ring Rows)
    143
    Tried the muscle snatch, i was surprised I managed it!

    7pm OG
    Back Squat x5
    40-50-60
    75 – 85 – 100
    25 synchro burpees with Janet and Sam

    A super fun sandbag wod (30# ruck- green sandbag)
    4 rounds (supposed to be 6 rounds 🤦‍♀️)
    Step ups (12″ box)
    15 cal bike
    17:23
    Finished with
    12 cal bike/25 cal row/ 19 burpees

  14. Jackie

    WU + MOB x 1
    12 Cal Bike
    19 Burpees
    Group WU + MOB

    Press x 5
    40, 50, 60%
    25, 32, 36 (shoulder is quite sore)

    12 Min AMRAP
    20 Alt DB Snatch @ 20
    10 Box Step Overs 20”
    6 RRs

    4R + 1 RR (158 Reps)

    Thank you Shane!

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