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WOD

“Hurts So Good” (AMRAP – Rounds and Reps)

“Hurts So Good”

AMRAP 16:

30 Bar-Facing Burpees

30 Hang Squat Cleans

30 Box Jump Overs

30 Overhead Squats

30 Toes to Bar

30 Thrusters

RX+-95/65#, 24/20″

RX-75/55#, 24/20″

50-59-65/45#, 20/16″, Hanging KR

60+-55/35#, Step Overs, Sit Ups, Back Squats

Basics-8 AMRAP – 15 of eachBox Step Overs, Sit Ups
DESCRIPTION

This higher rep AMRAP workout has us alternating between bodyweight and barbell movements

Let’s make it a goal to choose weight and variations that get us through 1 full round today

With 6 stations per round, this means we can take 2:40 on average per station to finish 1 round

BARBELL MOVEMENTS

Choose you weight based on the most challenging movements for you, likely the overhead squats

This should be a lighter load that you can complete in 3 minutes or less

BAR-FACING BURPEES

There is no need to stand to full extension on the jump over the bar

BOX JUMP OVERS

You don’t have to stand to full extension on top of the box

We recommend a jump down to step down instead of rebounding these

TOES TO BAR

Choose a rep number or variation you can complete in 3 minutes or less