Day 2 WOD is:
5K row
or make up Day 1 WOD:
As Many Rounds As Possible in 10 minutes of: AMRAP 1
5 sumo deadlift high pulls – 115#, 75#
10 box jumps – 20" box
15 push ups
rest exactly 5 minutes
As Many Rounds As Possible in 10 minutes of: AMRAP 2
15 wall ball – 20#, 15#
10 pull-ups
5 knees to elbows
order of AMRAP's is not important. perform as many rounds as you can in 10 minutes, rest for 5… then attack the next one! post rounds for each.
post times or rounds to comments:
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We are really getting a choice of Row 5K OR an AMRAP?!
Sweet!
Sena – hope you are back from Vegas and ready to go for tomorrow!
AMRAP 1:
J9-9 rounds (as rx’d)
AMRAP 2:
J9-3 rounds+15+6
All kipping pull-ups, except 5
Really like the 10-minute AMRAP format, Coach!
AMRAP 1:
Craig-7 rounds+5 sdhp+10 bj+3 push-ups
Rob-7 rounds+5 sdhp @ 95#
Pat-6 rounds+5 sdhp+10 bj
Charlie-5 rounds+5 sdhp @ 95#+7 bj
Bill-5 rounds+5 sdhp @ 95#+6 bj
Greg-5 rounds+4 sdhp @ 95#
Alex-4 rounds+5 sdhp
Fred-3 rounds+5 sdhp @ 95#+10 step-ups+7 push-ups
AMRAP 2:
Rob-5 rounds+15 wb+6 pull-ups (band assisted)
Greg-5 rounds+13 wb (band assisted pull-ups)
Bill-5 rounds (band assisted pull-ups)
Craig-4 rounds+15 wb
Charlie-3 rounds+15 wb+6 pull-ups (band assisted)
Pat-3 rounds+13 wb
Fred-3 rounds (ring pull-ups and sit-ups instead of K2E)
Alex-2 rounds+15 wb (band assisted pull-ups)
due to the crowdedness and lack of certain equpiment i had to improvised combination of the workout… i did a 3 mile run into 1 AMRAP of 5 SDHP(65lbs), 10 knee to chest, 15 pushups….7 rounds plus 5 SDHP (randomly modified pushups)in 10 min
the 3 miles in 30 min
and what a surprise…
…no 5k times posted!!!
you can run, but you can’t hide from this one!
Good point about the 5K – let’s RUN it!