AMRAP in 12 min 50 Double Unders 15 Wall Balls (20/14# @ 10/9′) 15 T2B
Immediately following: 10 min to establish a heavy set of front squats for 4 reps
21 thoughts on “Rig Day”
Christie Neate
AMRAP in 12 min *Orange
40 Single Unders
15 Wall Balls
15 Hanging Leg Raises
4 Rounds + 60 Reps
Immediately following:
10 min to establish a heavy set of front squats for 4 reps
85-105-115-120#
Thanks Kevin
Ang
AMRAP in 12 mins
60 singles
15 wall balls (14-#)
15 hanging leg raises
*last round was hanging knee raises
4 rounds plus 25 skips
10 mins build to heavy 6 rep front squats
60-65-70-80
Thanks Kevin
Kristen
AMRAP 12 mins
40 double unders
15 wall balls (14#)
15 hanging knee/leg raises (first round was knee, other two were 2 knee raises 1 leg raise mix)
3 rounds + 6 knee/leg raises
Front squats x6
55-65-70-80
Fred
AMRAP in 12 min
50 Double Unders – Third round was unbroken… other rounds 2-4 sets
15 Wall Balls (20/14# @ 10/9′) – Second round was broken up… remainder unbroken
15 T2B – some strings but mostly steady singles
Score: 3 rounds + 14 T2B… just needed one more rep to make 4 rounds
Immediately following:
10 min to establish a heavy set of front squats for 4 reps
115-135-175-190-200# (last set was after the 10 min mark)
Laura
AMRAP in 12 min
50 Double Unders
15 Wall Balls (20/14# @ 10/9′)
8 T2B
3 + 6 WB
Not my day in the doubles, thinking my shoulders are tight
Immediately following:
10 min to establish a heavy set of front squats for 4 reps
Failed 105# although it should be easy. Front squats are a work in progress not to go too low or lose bracing 🤷🏼♀️ Interesting to do strength at the end though!
Thanks Kevin
Cheryl
AMRAP in 12 min
60 Single Unders
15 Wall Balls (10# @ 9′)
15 Hanging Leg Raises
>> 3 rounds + 6 HLRs
Immediately following:
10 min to establish a heavy set of front squats for 6 reps (yellow): 55-65-70-80. Failed the last FS cuz I was looking at Ingy stuck at the bottom of a squat. 😉
Thanks Kevin! And for calling me out as usual. Can’t hide anything sheesh.
John Hunt
AMRAP in 12 min
25 Double Unders
15 Wall Balls (20# @ 10’)
10 T2B
4 Rounds + 8 T2B
Immediately following:
10 min to establish a heavy set of front squats for 4 reps
135-155-175-205
Thanks Kevin
Kelly B
AMRAP in 12 min
50 Double Unders
15 Wall Balls (14# @ 9′)
15 T2B
Total: 3 rounds + 4 T2B
Could have gone better
Immediately following:
Front Squats x 4
85-105-125-135-140#
Amanda Hunt
Mobility and Warm-up
WOD (Orange)
AMRAP in 12 mins
40 single under’s
15 Wall Balls (12# / 9’)
15 Hanging Leg Raise
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
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AMRAP in 12 min *Orange
40 Single Unders
15 Wall Balls
15 Hanging Leg Raises
4 Rounds + 60 Reps
Immediately following:
10 min to establish a heavy set of front squats for 4 reps
85-105-115-120#
Thanks Kevin
AMRAP in 12 mins
60 singles
15 wall balls (14-#)
15 hanging leg raises
*last round was hanging knee raises
4 rounds plus 25 skips
10 mins build to heavy 6 rep front squats
60-65-70-80
Thanks Kevin
AMRAP 12 mins
40 double unders
15 wall balls (14#)
15 hanging knee/leg raises (first round was knee, other two were 2 knee raises 1 leg raise mix)
3 rounds + 6 knee/leg raises
Front squats x6
55-65-70-80
AMRAP in 12 min
50 Double Unders – Third round was unbroken… other rounds 2-4 sets
15 Wall Balls (20/14# @ 10/9′) – Second round was broken up… remainder unbroken
15 T2B – some strings but mostly steady singles
Score: 3 rounds + 14 T2B… just needed one more rep to make 4 rounds
Immediately following:
10 min to establish a heavy set of front squats for 4 reps
115-135-175-190-200# (last set was after the 10 min mark)
AMRAP in 12 min
50 Double Unders
15 Wall Balls (20/14# @ 10/9′)
8 T2B
3 + 6 WB
Not my day in the doubles, thinking my shoulders are tight
Immediately following:
10 min to establish a heavy set of front squats for 4 reps
Failed 105# although it should be easy. Front squats are a work in progress not to go too low or lose bracing 🤷🏼♀️ Interesting to do strength at the end though!
Thanks Kevin
AMRAP in 12 min
60 Single Unders
15 Wall Balls (10# @ 9′)
15 Hanging Leg Raises
>> 3 rounds + 6 HLRs
Immediately following:
10 min to establish a heavy set of front squats for 6 reps (yellow): 55-65-70-80. Failed the last FS cuz I was looking at Ingy stuck at the bottom of a squat. 😉
Thanks Kevin! And for calling me out as usual. Can’t hide anything sheesh.
AMRAP in 12 min
25 Double Unders
15 Wall Balls (20# @ 10’)
10 T2B
4 Rounds + 8 T2B
Immediately following:
10 min to establish a heavy set of front squats for 4 reps
135-155-175-205
Thanks Kevin
AMRAP in 12 min
50 Double Unders
15 Wall Balls (14# @ 9′)
15 T2B
Total: 3 rounds + 4 T2B
Could have gone better
Immediately following:
Front Squats x 4
85-105-125-135-140#
Mobility and Warm-up
WOD (Orange)
AMRAP in 12 mins
40 single under’s
15 Wall Balls (12# / 9’)
15 Hanging Leg Raise
***Completed 4 Rounds + 40 single under’s + 15 Wall Balls.
In 10 mins build to a
heavy 4 rep Front Squat
85# – 105# – 125# – 145# x 2 – 155#
Thanks Shane!!
AMRAP in 12 min
60 Single Unders
15 Wall Balls 20#
10 T2B
4 Rounds + 4 T2B
Immediately following:
10 min to establish a heavy set of front squats for 4 reps
155-185-205-205
AMRAP in 12 min
50 Double Unders
15 Wall Balls (20/14# @ 10/9′)
8 T2B
3 Rds 6 t2b.
The t2b really slowed things down
Front squats x4
95#/135#/185#/205#
Biked to CFM
AMRAP in 12 min
50 Double Unders
15 Wall Balls (20# @ 10′)
15 T2B
Total: 4 rounds + 5 WB
Immediately following:
Front Squats x 4
135-155-175-185-205
Thanks Shane!
AMRAP in 12 mins
60 single under
15 wall balls (20# @ 10’)
8 T2B
5 rounds + 5 T2B
Immediately following:
Front Squats x 4
135#, 140#, 145#, 155#
3 rounds + 20 doubles
Front squats to 125#
Wod as posted
4 rounds plus 26 double unders
Front Squats ×4 @ 235#
AMRAP in 12 min
50 Double Unders
15 Wall Balls (20/14# @ 10/9′)
15 T2B
4 rounds plus 34 double unders
Immediately following:
10 min to establish a heavy set of front squats for 4 reps
125-175-200
AMRAP in 12 min
60 Single Unders
15 Wall Balls (10# @ 9′)
15 Hanging Knee Raises
3 rounds + 1 hanging knee raise
Immediately following:
10 min to establish a heavy set of front squats for 6 reps
55# x 6
65# x 6
70# x 1
70# x 3
AMRAP in 12 Min
50 DU
15 Wall Balls [email protected]
15 T2B
3 Rounds 7 Wall Balls
Immediately following
Built up to 110 – set of 4 Front Squats
AMRAP in 12 mins
50 single under
15 wall balls (20# @ 10’)
15 HLR
4 rounds + 8 WB
My form on HLR was starting to look more like HKR…
Immediately following:
Front Squats x 4
75 – 95 – 110 – 125 – 130
WOD: 4 + 9 Doubles — should have had more but I was tripping too much on the doubles today
Front squat – 150#
AMRAP in 12 min
60 Single Unders
15 Wall Balls 20#
8 T2B
4 rounds + 1 WB
Front squats x 6
65-85-105-130