Wednesday Workout: AMRAP 7/Rest 3

Reminder that this Friday there is no regular 545PM session due to our Ladies Night – WOD and Wine!  If you are coming to the Ladies Night WOD, please RSVP on Facebook Here.

WOD

Level 1

AMRAP 7:

• Row x 250m
• Burpee x 10

Rest 3 Minutes

AMRAP 7:

• Jump Rope Single x 100
• Wall Ball (14/6) to 9′ x 15

Rest 3 Minutes

AMRAP 7:

• Run x 200m
• Box Step Up (18/12) x 10
• Hang Dumbbell Snatch (35/20) x 10 (5/side)

Level 2

AMRAP 7:

• Row x 250m
• Burpee Over the Erg x 10

Rest 3 Minutes

AMRAP 7:

• Double Under x 60
• Wall Ball (20/14) x 15

Rest 3 Minutes

AMRAP 7:

• Run x 200m
• Box Jump Over (24/20) x 10
• Alternating Dumbbell Snatch (55/35) x 10 (5/side)

Each AMRAP should be performed at 85-90% effort – I.e. you should still have the same amount of output on the 3rd one as the 1st AMRAP.  Try to go at your own pace and don’t worry about what the person next to you is doing.  2 footed take-off and landing for over the erg burpees.

CASH OUT

• Mobilize lats with foam roller or band
• Couch Stretch, 3 mins/side

ANNOUNCEMENTS

• September 23: Ladies Night WOD and WINE! RSVP Here
• September 25: Yoga!  See the Event Here.
• September 26: Dr. “Getty” Goedken and Vincent from Airrosti will be taking over the 445 and 545PM classes to talk about mobility and help the coach take the class through a series of exercises to get prepped for a WOD.  If you plan on coming to the 445 or 545pm classes, please sign up at the links here:
  • 4:45PM SESSION:https://go.airrosti.com/scheduler/event/RFS6OQ99D7P
  • 5:45PM SESSION:https://go.airrosti.com/scheduler/event/YAP2OQ9B1RV