Jan.19 – ROWING CLINIC (it’s THIS Sunday people!)
AMRAP 10 min
10 Box jump over (24/20”)
10 Power Cleans @ (115/75# or 60%)
10 Bar Muscle ups
Rest 5 min then:
AMRAP 10 min
10 Burpees
10 Hang Squat Cleans @ (115/75# or 60%)
10 ABMAT situps
Double the fun!
AMRAP 10 min
10 Box jump over (20”)
10 Power Cleans (75#)
10 Bar Muscle ups (15 Pull-ups)
3 rounds + 2 Pull-ups
Rest 5 min then:
AMRAP 10 min
10 Burpees
10 Hang Squat Cleans (75#)
10 ABMAT situps
4 rounds + 8 burpees
Total: 7 rounds + 30 reps
Thanks Roxanne! Good job everyone!
AMRAP 10 min
10 Box jump over (24/20”) – 24″
10 Power Cleans @ (115/75# or 60%) – 115#… first round unbroken then 6+4
10 Bar Muscle ups – 4 BMU + 9 PU
Score: 71
Rest 5 min then:
AMRAP 10 min
10 Burpees
10 Hang Squat Cleans @ (115/75# or 60%) – 115#… first round 6+4 then 5-3-2
10 ABMAT situps
Score: 106
Total: 177
AMRAP 10 min
— 10 Box jump over @ 24″
— 10 Power Cleans @ 115# (6/4)
— 10 Bar Muscle ups – r1) 5 attempts then 10 pullups, r2 & r3) 15 pullups
Score: 105
Rest 5 min then:
AMRAP 10 min
— 10 Burpees
— 10 Hang Squat Cleans @ 115# – r1) 4/3/2 then cycled 5/5 after that… much faster.
— 10 ABMAT situps
Score: 122
No Bar Muscle-Ups to be found…something that needs some work for sure!
Total: 227
Amrap 10min
10 box jump overs
10 power cleans (55#)
20 Ringrows
Rest 5 min
Amrap 10 min
10 burpees
10 Hang Power Cleans
10 abmat situps
Total: 265 (170/95)
AMRAP 10 min
10 Box jump over at 24″
10 Power Cleans @ (95#)
10 Bar Muscle ups nope. 20 ring rows.
3 rounds 5 power cleans. 105 total.
Rest 5 min then:
AMRAP 10 min
10 Burpees
10 Hang Squat Cleans @ 95#.
10 ABMAT situps
Kept the hang squat clean heavier. Slowed me down. 3 full rounds.
195 total
WOD
165 total reps with ring rows and 60#
AMRAP 10 min
10 Box jump over at 20”
10 Power Cleans @ (95#)
10 Bar Muscle ups nope. 15 pull-ups
3 rounds 1 power cleans. 91
Rest 5 min then:
AMRAP 10 min
10 Burpees
10 Hang Squat Cleans @ 95#.
10 Ab mat sit-ups
2 rounds + 15 = 75
Total 166
Felt really dizzy in 2nd AMRAP really slowed me down.
AMRAP 10 min
10 Box jump over (24”)
10 Power Cleans @ (115#)
10 Bar Muscle ups
Score: 110
Rest 5 min then:
AMRAP 10 min
10 Burpees
10 Hang Squat Cleans @ (115#)
10 ABMAT situps
Score: 125
Total: 235 Rx
AMRAP 10 min
10 Box jump over at 20”
10 Power Cleans @ (85#)
20 pull-ups
4 rounds 3 power cleans. 123
Rest 5 min then:
AMRAP 10 min
10 Burpees
10 Hang Squat Cleans @ 85#.
10 Ab mat sit-ups
3 rounds + 13= 103
Total 226.
Thanks Kevin
Open Gym:
Snatch pause pulls x2 (55/65/70/75)
Hang power snatch + power snatch (65/65/65/65/70/70)
4 – 3
Rope Climb
Box Muscle Up (20″ box + 25# plate)*
*10 T2B and 10 DU after each round
Started off with the 20″ box but after doing the first 4 rope climbs, I wouldn’t get a single MU at that height. Failed my last rope climb (about halfway up) — I need to work on standing up instead of using just my arms to pull myself.
Doubles did not go well. I actually didn’t even finish the last 10. Rope was thrown multiple times.
AMRAP 10 min
10 Box jump over (20″)
10 Power Cleans (75#)
15 Pull ups
4 rounds on the button (120)
Rest 5 min then:
AMRAP 10 min
10 Burpees
10 Hang Power Cleans (75#)
10 abmat butterfly sit ups
4 rounds + 4 cleans (134)
Total: 154
Open gym
Team Assessment Standards Test
AMRAP 1 – HRPU – 30
AMRAP 1 – Butterfly sit ups – 32
AMRAP 1 – Squat clean with 80# SB – 4 (Fell on a fifth rep — groin didn’t love these)
DB Bench press 5 x 12 (25/30/30/35/35)
DB Flys 4 X 10 (15/20/25/25)
AMRAP 10 min
10 Box jump over 12” and 45# plate
10 Power Cleans @ 55#
10 Bar Muscle ups – 20 ring rows
Rest 5 min then:
AMRAP 10 min
10 Burpees
10 Hang Squat Cleans @ 55#
10 ABMAT situps
Total: 90 reps and 83 reps for 173
AMRAP 10 min
10 Box jump over (20”)
10 Power Cleans @ (65#)
20 Ring Rows
3 Rounds plus 12 reps
102
Rest 5 min then:
AMRAP 10 min
10 Burpees
10 Hang Squat Cleans @ (65#)
10 ABMAT situps
3 Rounds plus 11 reps
101
– 203
My arms were not happy today, everything felt heavy and challenging!
We tested the Team Assessment PT standards
Amrap 1 minute – 26/40 situps
Amrap 1 minute – 12/ 25 pushups
Amrap 1 minute – 3/7 Sandbag squat cleans
Dumbbell Bench Press 5×12
15 – 20 – 25 – 30 – 30
Dumbbell Flys 4×10
12 – 15 – 20 – 20