AMRAP in 15 minutes:
400m run
15 pull-ups
12 burpees
Tag Archive: pull-up
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Do the exercises in this order and don’t break it into rounds; complete each movement before moving to the next. Sub and scale as necessary.
Do one of the following WODs:
Skills Gone Bad: Move from each of four stations after a minute. This is a 4-min. round, after which is a 1-min. break before repeating—3 rounds (14:00). The stations:
– Dips
– Double-unders
– Pull-ups
– Knees-to-elbows
One point is given for each rep. Each athlete can count their cumulative rep total in each round and call it out or write it down during the rest minute, before starting over.
Fight Gone Bad: Move from each of five stations after a minute. This is a 5-minute round, then a 1-minute rest. Three rounds (17:00). The stations:
– Wallball: 20 lb ball, 10 ft target. (Reps)
– Sumo deadlift high-pull: 75 pounds (Reps)
– Box Jump: 20″ box (Reps)
– Push press: 75 lb (Reps)
– Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Beyond the Whiteboard median: 283 reps
Record score per round and total score to comments.
14 I did this!