Thursday Workout: Single Leg DL, and Double AMRAPs

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STRENGTH

Single Leg KB Deadlift, 6/leg x 4 sets, 3011 Tempo

WOD

Level 1

AMRAP 6:

  • V-Up x 5
  • Air Squat x 15
  • Dumbbell Snatch Alternating Arms (35/20) x 10
  • Air Squat x 15

Rest 4 Minutes

Repeat AMRAP

Level 2

AMRAP 6:

  • Toe to Bar x 5
  • Air Squat x 15
  • Dumbbell Snatch Alternating Arms (55/35) x 10
  • Air Squat x 15

Rest 4 Minutes

Repeat AMRAP

Notes:  Try to be consistent in efforts between AMRAPs – operate around 90% or at a sustainable pace.

21 thoughts on “Thursday Workout: Single Leg DL, and Double AMRAPs

  1. KB DL: 60#
    AMRAP 1: 4+2
    AMRAP 2: 4+8

    1. Both AMRAP @35#

  2. KB DL: 70
    WOD 1: 3+26
    WOD 2: 4rds

  3. KB DL: 40#
    AMRAP 1: 3+10 @ 40#
    AMRAP 2: 3 +7 @ 35#

  4. DL up to 88# (fun!)
    AMRAP 1: 3+7 @35#
    (had to run out before AMRAP2, I’m not a true Honey Badger)

  5. KB DL: 70#
    AMRAP 1: 3+20 rx
    AMPAP 2: 3+5 rx

  6. KB DL @40#
    4+11
    4+20
    @25#

  7. KB DL: 45#
    AMRAP 1: 3 rx
    AMRAP 2: 3+3 rx

  8. KB DL: 45 x 1, 53 x 3
    AMRAP 1: 4 + 6
    AMRAP 2: 4 + 15
    (V-Ups, 35# DB for first rd, then switched to 30#)

  9. KB DL: 35# each hand x 4
    WOD: 4+4, 4+4 rx

  10. KB DL 45#
    WOD: 3+20, 3+40 (25#)

  11. DL at 45#

    WOD 1: 4
    WOD 2: 4 + 2

    Both at 30#

  12. DL: 53# KB in each hand
    WOD: 3+16, 3+5 with v-ups and 50#DB

  13. WOD- 4 + 26, 4 + 20 @ 30 #

  14. WOD: 3 and some both rounds @ 25# snatch

  15. DL: 53#
    WOD: 4+1 4+3 rx

  16. KB DL: 40#
    Amrap 1: 3 (25#)
    Amrap 2: 2 + 41 (25#)

  17. KB DL: 35#
    AMRAP 1: 3 + 35 (40#)
    AMRAP 2: 4 + 5 (40#)

  18. 1: 3+22
    2: 3+23

    35# DB, V-ups.

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