Friday, February 25, 2011

Another 6x3 Wod

Scored for total reps

*6 x 3 minute sets with 1 minute rest between sets
*Complete each ESTABLISHED set, then use the remainder of the 3 minutes to do the AMRAP portion.

1) 80m Bear Crawl, AMRAP Handstand Pushups or mod with Regular Push ups
2) 40m Broad Jump, AMRAP Towel Pullups
3) 20m Handstand Walk, AMRAP "Ball Over Bar"
4) 15 Squat Cleans (95/65), AMRAP Sumo Deadlift High Pull (95/65)
5) 10 Burpees, AMRAP Unachored Sit-ups
6) 5 Deadlift (80% of max), AMRAP 20m Shuttle Runs

4 comments:

  1. In order my score was:

    1) 17
    2) 31
    3) 18
    4) 12
    5) 66
    6) 19

    Total- 163 reps

    ReplyDelete
  2. You Need 2 timers to do this one:
    set first timer for 3 minutes, second one for 1 minute

    6 x 3 minute Rounds...rest 1 minute between rounds:

    #1 80 Meter Bear crawl / AMRAP HSPU

    #2 40 Meter Broad jump/ AMRAP towel pull ups: wrap a towel around pullup bar and hold the towel to do pullups

    #3 20 Meter Handstand walk/ AMRAP throw 20lb medicine ball over the pullup bar and catch = 1 rep

    #4 15 squat cleans (95/65)/ AMRAP sumo deadlift high pull

    #5 10 burpees/ AMRAP situps

    #6 5 deadlift @ 80% max/ AMRAP 20 Meter sprints



    You have three minutes to finish the first exercise. when you finish the first movement you move straight onto the next exercise for an amrap until the three minutes is up. only count your second exercise total to get your score. then you rest for a minute and move onto the next exercise set.

    ;;;
    i was just about to post this lol

    ReplyDelete
  3. Mine was:
    1) 42 regular push ups
    2) 22 kipping pull ups
    3) 12
    4) 2
    5) 52
    6) 23

    ReplyDelete