20 minute AMRAP

Jan 28th, 2013

Category: Competitor

20 minute AMRAP

alec (2)
Warm-up – 15 minutes
3 rounds of
4 windmills each side
3 arm bars each side
2 turkish get ups each side
1muscle up – make this challenging – strict if possible/medicine ball in-between the feet

Strength – 20 minutes
2 Push Press
1 Push Jerk

WOD
20 Minute AMRAP
5 Chest to bar Pull-ups
10 Wallballs
15 Kettlebell swings (1.5/1)

Level 1- Regular Pull-ups

Ca$h Out
20+ minutes of shoulder mobility band freestyle

DISCUSSION 5 Comments

  1. Andrea 01/29/2013 at 12:30 am

    Presses-155
    Wod: 12+2

  2. Rhino 01/29/2013 at 12:28 am

    Strength: 245, missed 2nd press at 255
    B-ball later so did program WOD with Bish and TJ

  3. DePriz 01/28/2013 at 2:52 pm

    warmup- check
    Strength – 165, ran out of time.
    WOD 10+26. forearms were barking.

  4. Schurko 01/28/2013 at 1:53 pm

    Warm-up: check
    Presses: up to 225
    WOD: 10+15 Rx

  5. JWhite 01/28/2013 at 1:50 pm

    Warm-Up: Done
    Strength: 175
    WOD: 13+5
    Cashed Out