Wednesday Workout: AMRAPs and More

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WOD

Level 1

AMRAP 5 Minutes

  • Kettlebell Deadlift (53/35) x 5
  • Box Pushup x 7
  • Wall Ball to 9′ Target (14/10) x 12

Rest 2 minutes

AMRAP 5 Minutes

  • Max Double Under Attempts or Max Single Unders

Rest 2 Minutes

3 Rounds For Time:

  • Goblet Squat (53/35) x 5
  • Burpee Over the Kettlebell x 10

Level 2

AMRAP 5 Minutes

  • Deadlift (225/155) x 5
  • Pushup x 7
  • Wall Ball to 10′ Target (20/14) x 12

Rest 2 minutes

AMRAP 5 Minutes

  • Double Unders for Max Reps

Rest 2 Minutes

3 Rounds For Time:

  • Squat Clean (135/95) x 5
  • Burpee Over the Bar x 10

25 Comments on “Wednesday Workout: AMRAPs and More

  1. WOD 1: 4+15 RX
    WOD 2: 132 DUs
    WOD 3: 2 rounds in 4:56 RX (lower back has had it’s fill for the week)

  2. cville burn: 2 rds + row + 3 mm’s (subbed row for run, 12#mm, 32#sb)

  3. 5+4
    205
    4:26 (115#)…Rx would have been a struggle but should have done it

    also if anyone is looking to buy some good low-profile/minimalist shoes great for the gym I have a flyer up on the bulletin board by the restrooms. Size 10.5 Adidas AT Speedcut Trainers

  4. 4+1 (175#)
    76 DUs (single single double pattern)
    6:14 @ 105#

  5. 4 + 5 rx
    counting attempts/SU/DU seemed super complicated at the time…
    5:00 @ 75#

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