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 thoughts on “Wednesday Workout: AMRAPs and More

  1. 4 rds.+7 PUs
    225 DUs
    5:23

  2. 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)

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

  4. 4+15 rx
    64 DUs
    6:31 rx

  5. 4+12 @135# DL
    202 DUs
    6:44 @85# cleans

  6. c’ville burn: 3 rds (20# mm, 32# sand bag)

  7. 4 rx
    250
    5:00 85#

  8. 4 + 9
    182
    6:31
    all rx

  9. WOD: 4 + 21
    WOD: 110
    WOD: 4:31

    1. WOD 3: @ 115

  10. 4 + 19
    238
    4:55

  11. 5 + 12
    252
    5:40

  12. 4rds @ 185#
    75DU then broken rope, then 3min SU
    5:32 135# C&J + burpees

  13. 6 rounds 5 DL, 7 PU
    370 DU
    3:27

  14. 3rds + 13 rx
    63 DU
    7:58 rx

  15. 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

  16. 3 + 21 (10# WB)
    246
    5:47 Rx

  17. 5 (53# kb deadlifts, 10# wb)
    395
    4:21 (55#)

  18. 4+1 (175#)
    76 DUs (single single double pattern)
    6:14 @ 105#

  19. Level 2
    3+18 @185
    270 DUs
    7:44 (135, 115, 115)
    Great WOD

  20. 4 + 12
    209 (rope broke halfway)
    3:35

  21. 5+5. 272. 4:23.

    Sent from my iPhone

  22. 5+22/304/2:52 rx

  23. 4 + 5 rx
    counting attempts/SU/DU seemed super complicated at the time…
    5:00 @ 75#

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