AMRAP in 12 min
5 Bar Muscle-ups
15 Wall Balls (20/14# @ 10/9’)
25 Box Jumps (24/20”)
Rest 4 min
Repeat
Double AMRAP
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AMRAP in 12 min
5 Jumping Bar Muscle-ups
15 Wall Balls (20#)
25 Box Step ups (24”)… leg still bruised, hurts on impact.
Rest 4 min
Repeat
R1: 3 + 5 wb
R2: 2 + 10 box steps
Mobility and Warm up
WOD
AMRAP in 12 min
8 Jumping Pull ups
15 Wall Balls (14# @ 9’)
25 Box Jumps (20”)
Rest 4 min Repeat
R1 – 3 Rounds + 1 Box Jump
R2 – 2 Rounds + 15 box steps
(had to switch to box steps for
last step as I was struggling)
Total reps: 168 + 120 = 288 reps
Thanks Ingrid!
AMRAP in 12 min
5 Jumping Bar Muscle-ups
15 Wall Balls (20#)
25 box jump (24’)
Rest 4 min
1st – 3 rounds + 19 box jump = 174
2nd – 3 rounds + 1 wall ball = 146
Total reps: 320
AMRAP in 12 min
5 Bar Muscle-ups – Scaled to jumping bar muscle-up… evenly spaced singles
15 Wall Balls (20/14# @ 10/9’) – all unbroken
25 Box Jumps (24/20”) – steady pace
Rest 4 min
Repeat
Score:
Round 1: 3 rounds + 3 BJs
Round 2: 3 rounds + 6 WBs (15 rep difference)
+ 280 push-ups towards the challenge
AMRAP 12 mins
8 jumping pull ups
15 wall balls 10#
25 box jumps 20″
Rest 4 mins repeat AMRAP
1st rd 3 rounds plus 4 box jumps
2nd rd 3 rounds plus 10 box jumps
Thanks Kevin!
AMRAP in 12 min
8 Jumping C2B pullups
15 Wall Balls (20#)
25 Box jumps (24”)
Rest 4 min
Repeat
R1: 3 + 8 pullups
R2: 2 + 7 box jumps
AMRAP 12 mins
8 jumping pull ups
15 wall balls 6#
20 box jumps 16″
R1. 3 + 1 Wallball
R2. 3 + 8 pullups
Thanks Ingrid, this one was a gross sweaty one 🙂