The Inferno

16
Dec

The Inferno

Weighted Step-ups – 5 steps/leg

EMOTM do 5 Burpees, then
Accumulate 100 Wall Balls

*Start with the burpees
*Option: 3 Burpees
*12 min time cap

Lisa resets for another go at double unders

Lisa resets for another go at double unders

54 Responses

  1. Maria

    Weighted Step-ups – 5 steps/leg
    35-40-45-55

    EMOTM do 5 Burpees, then
    Accumulate 100 Wall Balls 14# @ 9 feet

    time = 9:36

    Wow cardio blast! Fun class Marie-Noelle!

  2. Mobility
    WU x 2 (8 reps, strict)
    6 x 20m job
    Lacrosse Ball

    Weighted Step ups x 5 per leg (20″)
    45-55-75-90-100

    WOD: “The Inferno”
    EMOTM do 5 burpees, then
    Accumulate 100 Wall balls

    Time: 11:38 Rx

  3. Chantal L.

    WU x 2 – 8 reps + 6x20m jog + group mob

    Weighted Ste up 5 steps / leg
    [email protected] 20″, then all from 18″: 40-45-50

    The Inferno
    EMOTM 5 burpees (I gladly took the option to do 3)
    then accumulate 100 wall balls (14#, 9′)

    Time: 11:55 Phew.

  4. Blake

    WU x 1

    Weighted Step Ups (right leg only)
    85 – 105 – 115 – 135

    WOD: “Inferno”
    EMOTM 5 Burpees
    –Accumulate 100 Wall Balls (modified to “Push Press Wall Balls w/ 14# ball)
    TIME: 7:59

      1. Jenn B

        He’s tall, which may be beneficial for throwing the ball less distance – however wouldn’t it also be a negative considering he’d have to squat more distance compared to us shorties?

        I thinks he’s just speedy.

  5. Shane Hayes

    Mobility
    Wu x 2 (8) reps
    Group Wu
    Strength weighted box step ups
    20” box 45/ 65/ 95/ 115/ 135 (5 steps each leg)
    Wod: The Inferno
    EMOTM do 5 burpees then accumulate 100 wall balls
    Rx 10:36
    Yay first big wall ball Wod I managed to finish. Still a lot of no reps, straight up without touching wall. Damn wall balls.. Don’t seem to get any easier!!
    Great class Marie, good job 6 amer’s!!! Nice to see u back in the morning class Maria.

  6. Melanie

    Mobility
    WU x2 (8 reps)
    52 BDays burpees! Happy Bday Kevin!
    Group wu

    Weighted box step-ups (with 18′ box)
    35-40-45-50-55

    WOD: The inferno
    EMOTM (for 12 minutes)
    3 burpees, then accumulate 100 wall balls @ 8#

    84 wall balls

    Lots of no reps!! Pardon my swearing!

  7. Valerie Arseneau

    Mobility
    WU x1 (8 reps)
    52 BDays burpees! Happy Bday Kevin!
    Group Mob

    Weighted box step-ups (with 20′ box)
    35-55-60-65-70
    Great to work out with you Steph! Long overdue!

    WOD: The inferno
    EMOTM (for 12 minutes)
    5 burpees, then accumulate 100 wall balls @ 10#
    10:46

    Oh gosh this was difficult! Pretty sore! Only reason I was able to finish is my legs weren’t too sore compared to the rest of my body hehe.

  8. Lora

    Mobility and WU
    Strict pull ups (4-3-3-3-3)
    6 x 20m “sprints”
    Foam roll quads
    Hip stretches

    Strength: weighted box step-ups (5 each leg)
    45-75-95-105-115-120#
    Left leg is stronger than my right one.
    I think my glutes are gonna hate me tomorrow.

    WOD “Inferno”
    EMOTM 5 burpees
    And accumulate 100 wall balls (14#, 10′)

    Time = 9:35

    Had about 10 no reps. Took a ball to the face on my 5th rep. Lol. That was fun. Not!
    Note to self: don’t use a lopsided ball next time 😉

    Cashout: couch stretch

  9. Dave H

    Weighted Step ups x 5 per leg
    45-95-105-115

    WOD: “The Inferno”
    EMOTM do 5 burpees, then
    Accumulate 100 Wall balls

    Time: 6:39 Rx

    Fun one!

  10. Spencer

    WU x 1
    Weighted step ups 5 per leg/10
    45-65-85-95-100

    WOD: “The Inferno”
    EMOTM do 5 burpees, then
    Accumulate 100 Wall balls at @14#

    Time: 10:00

    Cashout: worked on DUs

  11. Chris

    WU x 1
    Weighted step ups 5 per leg/10
    45-65-85-95-135

    WOD: “The Inferno”
    EMOTM do 5 burpees, then
    Accumulate 100 Wall balls at @20#

    Time: 6:31

  12. Jack

    Wu x 2

    Strength: weighted step ups 4×5
    45,65,85,135
    Thanks Amanda for callings out on my manliness on the 105 I was gonna end with.

    Wod: “The Inferno”

    EMOTM
    5 burpees
    Accumulate 100 wall balls @ 20#

    RX’d in 6:40

  13. Frank

    WU x 2 (8 reps, strict)
    6 x 20m job
    group wu

    Weighted Step ups x 5 per leg (20″)
    45-65-85-95

    WOD: “The Inferno” Rx
    EMOTM do 5 burpees, then
    Accumulate 100 Wall balls

    completed 85 wall balls
    I think I found my most hated WOD!

  14. jackie

    Mob
    Wu x 1
    6 runs

    Strength
    Weighted step ups
    20in box – 15/25/35/40/45

    Wod
    12 min cap
    Emotm 5 burgess
    Wall balls 8lbs
    Score:55

    Thoughts! Hated the workout, wall balls suck!
    But happy I went. (I think)

    Thanks MN for the tips

    Great class Amanda

    1. Jeremy L

      Mobility
      Wu X1
      Group foam rolling

      Step ups :45-65-75-85

      Wod :
      EMOTM 5 burpees
      Acummulate 100 burpees (20/14#)
      Time : 11:50 ex

      Fun class Amanda

  15. Jenn Brander

    Weighted Step-ups – 5 steps/leg
    15-35-45-55-60

    EMOTM do 5 Burpees, then
    Accumulate 100 Wall Balls 14# @ 10 ft

    time = 11:56 rx
    The burpees were the absolute worst part…..

    Extra wod with my fav, MN..
    1min plank
    AMRAP 5min
    5 kbs 35#
    5 strict pull ups
    1min plank
    total = 5 rounds

  16. Steph L

    Mobility
    WUx1

    52 BDay Burpees (Happy Birthday Kevin Mackenzie)

    Strength:
    Weighted box step-ups (with 20′ box)
    35-55-60-65-70

    Great to see you/WOD together again Val!!

    WOD: “The Inferno” Rx’d
    EMOTM do 5 Burpees, then
    Accumulate 100 Wall Balls @14#

    Time: 10:49

    Great Class Kevin Thanks!

  17. Sarah

    Mobility
    WU x 2 (8 reps, strict)
    6 x 20m jog
    foam roll

    Weighted Step ups x 5 per leg (20″)
    15-25-35-40-45

    WOD: “The Inferno”
    EMOTM do 5 burpees, then
    Accumulate 100 Wall balls @ 10#

    Time: 10:35

  18. Marcel

    Mobility

    WU x 2 (8 reps, strict)
    6 x 20m jog

    Group foam roll & stretching

    Weighted Step ups x 5 per leg (20″)

    45-65-85-95

    WOD: “The Inferno”

    EMOTM do 5 burpees, then
    Accumulate 100 Wall balls 20#

    Got to 94 reps, came very close to calling it quits after the second round. Caught a wall ball directly in the face, heard a crack in my neck and crushed my glasses. Lots of fun…

  19. jeff

    Mob
    WU

    box step ups with weight.. thanks for sharing the bar/box shel (we were equally inept at this move! lol)
    45-65-75-85

    wod emotm for 12 minutes
    5 burpees
    accumulate 100 burpees in the time remaining each minute

    6:42

  20. Melissa H

    Mobility
    WU x 2 (8 strict reps)

    Group mobility

    Strength: step ups 20″ box
    15-25-35-40
    (Kept light because of lower back)

    WOD
    EMOTM 5 burpees (scaled to 3)
    Accumulate 100 wall balls (8#)
    12 min cap

    Score: 89

  21. Ryan

    – mob
    – WUx2 (50 no show burpees broken into sets of 10 in between sets in first wu)

    Strength: weighted step ups, 5x per leg…
    45-65-85-95

    WOD: The Inferno

    – EMOTM 5 burpees (5 for first 7 rounds, 3 for the rest, regret dropping to 3)
    – 100 wall balls 20#

    At the time cap I was at 90 wall balls. Kind of disappointed with my performance, limiting factor was mental as opposed to physical. Picked up towards the end, but the sets around the middle had far fewer wall balls than I could have done.

  22. CAM

    Mobiity X1
    Abbreviated WU got there too late (stupid driveway).
    Strength Weighted Step ups.
    95- 105- 105 – 105 ran out of time

    WOD:
    Time:9:25

    That was a terrible great experience.

    Joey! remind not to do this next to you next time; Knowing that I still had 30 left to do when you were done was more than demoralizing 😀

    Thanks Coach Amanda.

  23. Jen C

    Mob
    Group Mob
    Strength – Weighted Step-ups
    20 inch box with x 5 for each foot
    15, 20, 25, 30 lbs

    WOD: The Inferno
    EMOTM 5 burpees and accumulate 100 wallballs with a 12 min. time cap
    with 10lb wallball
    Total = 96

    I was very frustrated with myself because I was trying to go fast on the wallballs and lost form so I probably had about 15 to 20 no reps in the first 25 wallball shots. Proper form is so important!

    Great class Amanda and don’t worry about the Scarecrow Syndrome (WOD Brain) you were experiencing – it happens to most of us at some point 🙂

Leave a Reply