AMRAP10 minutes at 85% effort, rest 3 minutes.
1. 1 rope climb (ADV Legless)
7 clapping push ups
20 walking lunges
2. 3 wall walks
10/5 dips
20 V ups
3. 5 pull ups (ADV. CTB)
10 box jumps
100m run
The Roswell Police Throwdown is at the Roswell Alpharetta Public Safety Training Center this Saturday. Bring a partner! Check in and hit the WOD! First come, first serve heats. First heat starts at 9AM!
Every 5 Min for 25 Min:
400m Run
4 Strict Sup Pull Ups
8 Alternating Pistols
12 Russian KBS 70/53
16 Double Unders
#TBT To when Stringer didn’t wear a shirt…wait…
“AMRAP 10 Min @ 85%
20 DB walking lunges
1 Rope Climb
200M run
AMRAP 10 Min: @85%
200m Row
30 Double Unders
10 Burpees to 6″” reach
AMRAP 10 Min: @85%
100m FC
100 Sled Pull
100m run
10 min of work/ 3 min of rest
1 min Rowing
1 min KBS
10/3
Cul de sac run
10 goblet squats
5 strict pull ups
10/3
10 Barbell GTO 85/53, beginners use DB
3 MU or 5 burpee pull ups
Run 200m
Move at a pace in which you can maintain constant movement. Keep the workout aerobic.
6 rounds of:
5 Tire Flips
10 HPC 135/95
15 Push Ups
20 Air Squats
25 Double Unders
Rest 90 Sec – Switch the order for each set. Try to keep you times for each set the same.
5:30PM Gettin jiggy with it.
8 Min AMRAP
8 BB push press 75/53
10 KBS 63/35
8 toes to bar or rings
+
8 Min AMRAP
300m Row
30 sec side plank (switch each round)
20 mountain climbers
+
8 Min AMRAP
5 nopubs
6 pull ups
7 GHD sit ups or weighted sit ups
Rest 4 minutes between rounds
Thankfully Ned was wearing clothes for this shot.
8 Min AMRAP @85%
200m run
25 Double unders
5 CTB Pull Ups
8 Min AMRAP @85%
8 Wall Balls 20/14 10′ target
8 Toe to Bar
8 Box Jumps
8 Min AMRAP @85%
3 Power Cleans 115/85
2 Wall Walks
1 Rope Climb
8 Min AMRAP @85%
10 Cal AD
30 Sec FLR in Rings
200m Row
Rest 3 minutes between sets.
