Name: Playbook - Obi Vincent - W6/D1 AMRAP
Uploaded: 2023-03-13T19:53:57.637Z
Duration: 30 min
Description: W6/D1 AMRAP

Warm Up:
- Neck Rotations
- Gorilla Squats
- Cossack Squats
- Band Pull Aparts 
- Hand Release Push Ups 
- Assault Bike or Row
- BB Only Clean & Press

20 min AMRAP: (BENCHMARK WOD)
A. Assault Bike or Row
B. BB Power Cleans
C. FF Burpees Over Bar
D. BB Push Press
E. FF Burpees Over Bar

- Neck Rotations x5 each direction
- Gorilla Squats x12
- Cossack Squats x10 each side
- Band Pull Aparts x12
- Hand Release Push Ups x12
- Assault Bike or Row x5min
- BB Only Clean & Press x10

- Start in a kneeling position with yr hands at your sides
- Look down and then in a slow controlled manner rotate your head in a 360 degree circle 
- Rotate it back and repeat

Neck Rotations (ea)

- Begin with feet hip width
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs

Gorilla Squats

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the opposite knee, reaching your hands in front of you

Bodyweight Cossack Squats (ea)

- Stand tall, holding the band with your hands forward of the shoulders
- Pull your arms apart and back adding tension to the band 
- Release and repeat

Band Pull Aparts

- Start in a push up position
- Lower your chest to the floor and lift both hands up
- Replace both hands to the floor
- Then press your chest off the floor and your body back up to starting position

Hand Release Push Ups

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike or Row

Barbell Clean and Press

Warm Up

A. Assault Bike or Row (M:20cal/W:15cal)
B. BB Power Cleans x10
C. FF Burpees Over Bar x10
D. BB Push Press x10
E. FF Burpees Over Bar x10

(M:42.5kg/W:25-27.5kg) 
(RX+ M:50kg/W:30kg)

Substitutions:
•Assault Bike or Row = 50 Double Unders or 70 Single Unders
•BB Power Cleans and BB Push Press = DB Power Cleans and DB Push Press (M:2x22.5kg/W:2x8-10kg)

Compare your time from W1/D1

(M:20cal/W:15cal)

- Work for time, distance, or calories
- Increase speed as comfortable

(M:42.5kg/W:25-27.5kg) 
(RX+ M:50kg/W:30kg)

Barbell Power Cleans

- Complete a burpee facing the bar 
- Jump over the bar 
- Jump or turn 180 degrees to face bar in opposite direction and repeat movement
- Repeating back and forth for time or reps

Burpees Over Bar (Forward Facing)

(M:42.5kg/W:25-27.5kg) 
(RX+ M:50kg/W:30kg)

- Dip at the knees
- Push the bar straight up overhead keeping elbows out in front of you
- press up till full extension at the top

Barbell Push Press

20 min AMRAP (BENCHMARK WOD)

W6/D1 AMRAP

Stephen

Sione

Introduction

Kizzy

I have been sitting in my car for 10 minutes and my lungs and body still
Burn

Dominick

Edgar

W1/D1 AMRAP

Paul

😅😅😅😅🤯🤯🤯🥴🥴🥴🥴🔥🔥🔥🔥

My girlfriend looked at the workout and said “that’s it?!” After the workout she almost threw up 👻

W1/D2 CUPLETS

The burpees definitely raise the level 🔥

Adam

King

W1/D3 E5MOM

Absolute struggle, had to adjust my reps to keep up with the time 😅

W6/D1 AMRAP

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