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.

ANNOUNCEMENTS/UPCOMING EVENTS

Check out our Facebook Events page for all the up-to-date events info

5 thoughts 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)

  2. 4 w/ red band dips, 53’s
    4+15rx
    2+100m rx

  3. 3 + 75m + 2 (dips with red band)
    4+ 35 rx
    2 + 170m rx

  4. 5 + 65m
    5 + 11
    2 + 175m

Leave a Reply

search previous next tag category expand menu location phone mail time cart zoom edit close