Thursday, April 7, 2011

AMRAP Galore

Workout of the Day

WOD 1 – in the morning…


3 x 30 second hollow rocks

3 x 10 dip + L sit

3 x pullup + toe to bar

WOD 2 – in the afternoon…


Snatch grip Deadlift 3, 3, 3, 3, 3

Kneeling strict press (DB) 5, 5, 5, 5

Good Mornings 15, 15, 15

Planche Progression Pushup 10, 10, 10

WOD 3 – in the evening…

2 minute AMRAP for each of the following:

Muscle Ups

KB swing (24 kg)

GHD Situp

Thruster (95#)

Sumo Deadlift High Pull (95#)

Rest 2 minutes between all sets

A lot of work done today, highlighted by the 2 minute interval AMRAPs in the evening. If you’re looking to build your local muscular endurance this is a great way to do it. 2 minutes between sets is enough of an interval to recover substantially without lowering the heart rate too much. The combination of exercises was such that no one movement pattern was played out, thus allowing the body to feel decent during its first few repetitions of each. My totals for the WOD were as follows:

MU – 17, KB – 62, GHD – 53, Thruster – 34, Sumo – 47.

Definitely gassed afterwards, but overall pretty happy with the output. Looking forward, the new sectional WOD looms Saturday and is screwing up my plans to front squat Friday. Haven’t decided what to do about this yet.


  1. What's you deadlift looking like right now?

  2. did the snatch grip versions for 3 at 330#. last week i hit 425 for 4 standard

  3. Haha I did back squats a day ago and had to put games 3 WOD off until tomorrow looks like, legs still feel like lead...