Team WOD AMRAP

Warmup:
2x15 kettlebell swings (1.5 pood)
2x15 knees to elbows
1x15 pistol progressions
4x1 weighted pullups (45#)

WOD: "Team WOD AMRAP"

In teams of two or three, athletes will complete as many rounds as possible 1n 15 Min of:

1 tire flip

2 burpees

3 medball cleans

After each team member completes all of the movements a round is complete. Post # of rounds and # of team members to comments.

I was a team of one and completed 12 rounds + 1 tire flip with the large tire.

Had to flip the tire with 1 arm since my other one is acting wonky.

Sled Drag Tire Flip

Warmup:
3x15 dumbbell snatch (35#)
3x15 situps
3x17 deadlift (135#)

WOD: "Sled Drag Tire Flip"
2 rounds - score time for each round seperately

• 30 meter sled drag (185#)
• 30 meter tire flip (large tire)
• 30 meter tire flip (large tire)
• 30 meter sled drag (185#)
• 30 meter sled drag (185#)

1st round 4:03
2nd round 3:43

TABATA

Warmup:
3x15 knees to elbows + situps + air squats
Kipping pullup practice

WOD: "TABATA"
5 sets of 4 exercises (20 seconds active/10 second rest between sets - 1 min rest between exercises). Lowest reps scores.

1. Tire flips w/ lg tire (6,6,5,5,5 = 5)
2. Pushups (10,10,8,5,5 = 5)
3. Air squats (16,16,15,15,15 = 15)
4. Sumo dead lift high pull (13,12,10,8,5 = 5)

Total score = 30

When Tires and Kettlebells Meet...

Warmup:

2x15 bar dips

2x15 knees to elbows

5 kipping pullups

250 jump rope

WOD: "Get Tired + Kettlebell"

3 lengths of field of flipping tire interspersed with 21-15-9 kettlebell swings for time.

Time 8:48 minutes

Get Tired

Warmup:
3x15 situps
3x15 back extensions
3x15 pushups
3x15 air squats

WOD: "Get Tired"

Flip giant tire down length of field. AMRAP in 10 minutes

3.25 lengths