Wednesday Workout: AMRAPs with Rest

WOD

Level 1

AMRAP 7:

  • Farmer Carry AHAP x 75m
  • Box Dip x 10
  • Lunge x 20 (10/leg)

Rest 4 Minutes

AMRAP 7:

  • Dumbbell Snatch x 10
  • Push-up x 10
  • Jump Rope Single x 80

Rest 4 Minutes

AMRAP 7:

  • Run x 250m
  • Russian Kettlebell Swing AHAP x 30

Level 2

AMRAP 7:

  • Farmer Carry (70/hand, 50-53/hand) x 75m (to opposite side of parking lot)
  • Ring Dip x 10
  • Lunge x 20 (10/leg)

Rest 4 Minutes

AMRAP 7:

  • Alternating Dumbbell Snatch (55/35) x 10
  • Push-up x 10
  • Double Under x 40

Rest 4 Minutes

AMRAP 7:

  • Run x 400m
  • Kettlebell Swing (53/35) x 30

Notes: Each effort should be at around 85-90% – pace yourself and don’t go all out.  A good tip is to break up the movements early on.  Record Rounds + reps.

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5 Comments on “Wednesday Workout: AMRAPs with Rest

  1. 2 (red band ring dip, split second round with lunges, 50# fc), 3+2 (40# db), 1+run (40# KB)

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