4 Minute AMRAPs

  • December 2, 2014
  • By :
Josh
Josh

Warm-up
Alternating Tabata
-Jumping Squats (make them pretty)
-Burps
Then
Quad stretch against the wall. 1.5 Minutes each side

Strength (30 Minutes)
1. Front Squat
3-3-3-3
Strict Press
2-2-2-2
3. Thruster
1-1-1

WOD (20 Minutes)
3-4 minute AMRAPs
4 Minute AMRAP
5 Hang Power cleans
6 Burpee Lateral Jumps
Rest 4 minutes
4 Minute AMRAP
5 Front Squats
5 Burpee Bar Muscle-ups
Rest 4 Minutes
3. 4 Minute AMRAP
8 Deadlifts
8 Burpees on to a plate (full stand)

Games- 215,135
Regional – 185,115
Open- 155,105

9 Comments

  • Kyra Williams

    12/12/2014 @ 9:26 pm

    Got up to 135 on thruster, my left trap hated me so I stopped, worked on bar mups, got a few of those, then

    WOD1: 6+7 open
    WOD2: 3+1 open with chest to bar
    WOD3: 5+2 open

  • Tom Kuchenreuther

    12/03/2014 @ 5:24 pm

    FS: up to 215
    Strict press: up to 135
    Thruster: only did 2, 155/175/?
    WOD1: 3+8 @155
    WOD2: 2+3 @155
    WOD3: 4+2 @155

  • Dave Chaput

    12/03/2014 @ 2:38 pm

    FS: 225, 235×1
    Strict Press: 135, F145
    Thruster: 195
    WOD 1: [email protected]
    WOD 2: [email protected]
    WOD 3: [email protected]

  • Andrea

    12/03/2014 @ 1:07 am

    Front squat: 240×3
    Press; 125×2 135×1
    Thruster: 180

    Wod 1: 5+2 wod 2: 3 rounds with (1-1-2 mu ) wod3: 5+8 all games

  • biscoe

    12/03/2014 @ 12:48 am

    front squat x3: 335
    strict press x2: 185, 195 (x1)
    thruster x1: 245 (last wed)
    wod1: 5+2 @ reg
    wod2: 2+5 @ reg
    wod3: 5 @ reg

  • Michael McGuire

    12/02/2014 @ 9:04 pm

    FS-325ร—3 (3 rep PR)
    SP-155×2 165ร—1
    Thruster-225
    Wod 1-5 rds at 185
    Wod 2- 2 +4 at 185
    Wod 3- 3+15 at 185

  • Rob Hassell

    12/02/2014 @ 6:20 pm

    Front Squat – 295×2 (10# PR)
    Strict Press – 155×2
    Thruster – 205×1
    WOD 1: 4 (155)
    WOD 2: 3 (155/burpee CTB)
    WOD 3: 4+8 (155)

  • Mike Quigley

    12/02/2014 @ 2:09 pm

    FS – 245
    Strict Press – 150
    Thruster – 200
    Wod 1 – 5+4 155
    Wod 2 – 2+3 155
    Wod 3 – 4+5 (?) 155

  • Crowley

    12/02/2014 @ 1:12 pm

    front squat: 265
    strict press: 175
    thruster: 225
    wod 1: 4+5 (185)
    wod 2: 2+6 (185)
    wod 3: 4+4 (185)

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