Wednesday, August 15 • FRYDAY WOD #3
WOD 1: 7 Minute AMPAP (As Many Pounds as Possible)
First, get a buddy— you will work one at a time and help your partner by counting and doing math. Next, make a plan and get your plates set out.
For 7:00 you will deadlift as many pounds as possible. At any time during the 7 minutes, you may add or subtract weight. You will switch your own plates and use only one bar.
Score #1: Reps x Weight = Total Pounds
With the clock still running...
at the 7 minute mark, everyone stops lifting and runs one 400.
Score #2: Your total time (7:00 + run)
WOD 2: Max Hang from Bars. When you drop, time is up.
Previous workouts
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Monday, July 22
VIEW WorkoutSKILL WOD 1: 500 Row 12 Deadlift 21 Box Jump x 3 Rounds for Time WOD 2: 20/20/20 Run for 1 mile
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Friday, July 19
VIEW WorkoutSKILL WOD 15 BB Power Clean 400 Run 40 DBUs (20 box jumps) x 3 Rounds... then Run one more 400 For Time
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Wednesday, July 17
VIEW WorkoutWOD: 10 BB Sumo High Pull 10 BB Push Press 10 BB Front Rack Rev Lunge (L/R=2) 10 Burpees 40 Calorie Row x 3
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Monday, July 15
VIEW WorkoutSKILL WOD: 30 Minute AMRAP 3 BB OHS 6 BB OH Lunge (L/R=2) 9 BB Hang Power Snatch 12 Push Ups 15 Pull Ups Post Total REPS