AMRAP 9
12 x front squat (135/95)
12 x burpee-pull-ups (jump to the middle bar or a bar approximately 8" - 12" beyond your reach)
NOTE: The intent of this WOD is to go a bit heavy. Scale as needed, but if you find yourself blowing through the front squats without much effort, then bump up the weight a bit.
NOTE2: Weight starts from the ground - no racks.
NOTE3: Using the rack is a smart scaling option if you can't clean the weight.
Post number of rounds complete to comments.
as rxd
ReplyDelete2 rounds + 10 FS
I wish I could have been more efficient by turning that first clean straight into a squat, but I was too focused on getting the bar up first.
Painfully fun. Thanks for the push this morning guys.
2 rounds + 10FS and 10 pull-ups
ReplyDeleteit was slow going, but i like the heavy stuff
rx'd
ReplyDelete2 rounds + 10 squats
I agree. Good one this morning.
that was miserable - I should have probably scaled to maintain some semblemence of intensity for the last round. Jumping to the middle bar was no joke.
ReplyDelete2 rounds + 4 front squats as rx'd
Nice work to the young and spry cadets - you guys make it look too easy!
Forgot to mention..
ReplyDeleteCouldn't reach that middle bar so I had to move to a little lower one. So I retract my rx'd and say slightly lower bar for the bp's
Also, I apologize to the entire class of '62 for ditching my weight from the front rack during round 2. No disrespect intended!
ReplyDelete3 rounds + 3 front squats
ReplyDeleteMy initial take was "AMRAP 9? Why not 12??"
9 was fine...
GO ARMY! USMA '00
WESCO Distribution -- U.S. Army