AMRAP in 4 minutes of:
- 4 Hang Squat Clean
- 6 Burpees
Rest exactly 3 minutes, then:
AMRAP in 6 minutes of:
- 4 Overhead Squats
- 12 Ring Dips
Rest exactly 3 minutes and then:
8 Minutes of Rowing (calories)
NO excuses. Ever.
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WOD
29+48+114 = 201 reps
avec 65 lbs HSQC et OHS
AMRAP in 4 minutes of: Rx 165lbs
■4 Hang Squat Clean
■6 Burpees
Rest exactly 3 minutes, then:
AMRAP in 6 minutes of: RX 135lbs
■4 Overhead Squats
■12 Ring Dips
Rest exactly 3 minutes and then:
8 Minutes of Rowing (calories)
41+70+135= 246 reps
Great job guys!!!!!!
Running day
4X1600m intervals
Finaly back at the box today
Mobility + Warm up
WOD: AMRAP in 4 minutes of:
4 Hang Squat Clean – 135 lbs
6 Burpees
Total: 4 rounds + 1
Rest exactly 3 minutes, then:
AMRAP in 6 minutes of:
4 Overhead Squats – 115 lbs
12 Ring Dips
Total: 3 rounds + 1
Rest exactly 3 minutes and then:
8 Minutes of Rowing (calories) = 121 cal
Total: 41+ 49 + 121 = 211
Good Job Roger, merci Janine!
Did this on sunday
1) amrap 4 min
-4 hang squat clean (165lbs)
-6 burpees
total= 4 round + 4 + 5 (49)
rest 3 min
2) amrap 6 min
-4 overhead squats (135lbs)
-12 ring dips
total= 4 round + 4 + 4 (72)
rest 3 min
3) amrap 8 min
-rowing for calories
total= 152 cal
total= 49+ 72+ 152= 273
I would not usually comment however gotta state thanks on your post with this great one : D.