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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