AMRAP in 20 minutes:
400m Run
15 GHD Sit-ups
12 Chest-to-Bar Pull-ups
12 minute AMRAP
100 Double Unders
25ft DB Famers Walking Lunge
15 DB Push Press
25ft DB Front Rack Walking Lunge
For Time:
50 Pull-ups
40 Front Squats
30 Handstand Push-ups
20 Burpee Box Jump Overs
10 Bar Muscle-ups
3 Rounds for Time:
500m Row
5 Squat Snatches
15 TTB
45 Double-Unders
For Time:
10-8-6-4-2 Clean and Jerks
20-16-12-8-4 Box Jumps
30-24-18-12-6 Wall Balls
Every 5:00 Complete 1 round for time
400m Run
12 Deadlifts
9 Overhead Squats
6 Muscle-ups
50-40-30-20-10
Double Under
Sit Ups
AMRAP 11 minutes:
5 Strict Handstand push-ups
7 Deadlifts
9 Box jumps
6 Rounds of:
20 Second L-sit Hold
30 Second Plank
40 Russian Twists
10-9-8-7-6-5-4-3-2-1 reps of:
Toes to bar
Double unders
Wall balls
WODprep is here to help athletes from all over the world break through their sticking points, hit new PR’s, and learn to RX every workout.
Improve Your Performance
Tell me what you need help with most !
Copyright © 2023 All rights reserved WODprep.com