Tuesday Workout: AMRAP 10s

WOD

Level 1

AMRAP 10:

  • Row x 250m
  • Jump Rope Single x 100
  • Ring Row x 15

Rest 5 Minutes

AMRAP 10:

  • Run x 200m or Row x 250m
  • Russian Kettlebell Swing (45/25) x 20
  • Box Push-up x 20

Level 2

AMRAP 10:

  • Row x 250m
  • Double Under x 60
  • Pull-up x 15

Rest 5 Minutes

AMRAP 10:

  • Run x 200m or Row x 250m
  • Kettlebell Swing (53/35) x 20
  • Push-up x 20

Notes: Pace both at 85-90% effort – i.e. don’t go all out on the first one.  If too hot outside to run, sub 250m row for 2nd part if necessary.

ANNOUNCEMENTS/UPCOMING EVENTS

1. Due to a scheduling conflict, the Park WOD is moved up to June 21!  See the FB Event for more info!

2. Join us at Fridays After Five on June 19! More infoHERE.

3.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

8 Comments on “Tuesday Workout: AMRAP 10s

  1. 2 (ring rows)
    2+150m run (subbed swings for light wall ball, pushups on knees, focused on core)

  2. 2 + 262 (only 8 minutes)
    2 + 212

    Was running late, so I only got in 8 minutes of the first AMRAP.

  3. 4+60 3+207

    On Monday, June 15, 2015, CrossFit Charlottesville wrote:

    > Scott posted: “WOD Level 1 AMRAP 10: Row x 250m Jump Rope Single x 100 > Ring Row x 15 Rest 5 Minutes AMRAP 10: Run x 200m or Row x 250m Russian > Kettlebell Swing (45/25) x 20 Box Push-up x 20 Level 2 AMRAP 10: Row x 250m > Double Under x 60”

  4. WOD1: 3 + 61m row (Subbed 120 SU for the 60DU)

    WOD2: 3 + 100m run rx

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s