Mini AMRAPs Add Up

Jan 7th, 2014

Category: Competitor

Mini AMRAPs Add Up

Brownie

Brownie

Warm-up
EMOM7
3 Strict pull-ups
5 Burpees
10 Air Squats

Spend 5 minutes rolling and stretching the hamstrings and quads

Oly
EMOM10
Squat Clean
Work on full extension and pulling quickly under the bar

Strength
Push-press
3-3-3-3

WOD
5 minute AMRAP
7 Toes to Bar
7 Box Jumps-Full Stand (24,20)

Rest 4 Minutes

3 minute AMRAP
5 Handstand push-ups
3 Touch and go Power Cleans

Games 215,140
Regional 195,125
Open 165,115

Rest 2 minutes

1 Minute AMRAP
Burpee Bar Muscle-ups

Open- Burpee Pull-ups

DISCUSSION 6 Comments

  1. Joey 01/09/2014 at 1:17 am

    squat clean: 235, 255×2, 265×2, 275fx2, 275×1, 280×1 PR, 285f, 285f (yes…11 minutes :p)
    Push press: 185, 205, 225, 245×2
    WOD1: 6+4
    WOD2: 4rds @ games
    No way to do wod3 🙁

  2. biscoe 01/08/2014 at 3:08 am

    squat clean: up to 285 – failed 305 twice and had it halfway up on one, but had to bail… #frusterating
    push press: up to 225
    wod1: 7+6
    wod2: 2+5 @ games
    wod3: 6

  3. Mike Brown 01/08/2014 at 2:10 am

    Squat Clean:
    205*2, 225*4, 235*4

    Push-Press
    185, 195, 205, 215

    WOD 1
    6+4

    WOD 2
    2+6 Regional

    WOD 3
    12 burpee pull-ups

  4. Andrea 01/08/2014 at 1:39 am

    Squat clean up to 215
    Push press 155
    Wod 1: 9+12
    Wod 2: 5+5 games
    Wod 3: 2 with ring mu

  5. Bish 01/08/2014 at 12:13 am

    Squat clean up to 275
    Push press: 195 (ran out of time)
    Wod 1: 11+3
    Wod 2: 4+6 @ 215 ( time ran out on my first clean)
    Wod 3: 8

  6. Crowley 01/07/2014 at 2:52 pm

    warm-up: done
    squat clean: 205×3, 215×2. 225×2, 235×3
    push press: 165, 185, 195, 195
    WOD 1: 9+3
    WOD 2: 4 @195
    WOD 3: 5 – might have been 6, either way I was having trouble starting the kip every time I jumped up to the bar