Three Amigos

4
Jan

Three Amigos

EMOM for 9 min
Deadlifts
3 min @ 55% for 5 reps
3 min @ 65% for 4 reps
3 min @ 75% for 3 reps

AMRAP 3:
Buy-in: 75 Double-unders
15 Deadlifts (185/135#/55%)
15 Over-the-Bar Burpees
Rest 3:00
AMRAP 3:
Buy-in: 75 Double-unders
10 Deadlifts (225/155#/65%)
10 Over-the-Bar Burpees
Rest 3:00
AMRAP 3:
Buy-in: 75 Double-unders
5 Deadlifts (275/185#/75%)
5 Over-the-Bar Burpees

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28 Responses

  1. Mario B

    EMOM for 9 min
    Deadlifts
    3 min @ 55% for 5 reps. @# 185
    3 min @ 65% for 4 reps. @# 215
    3 min @ 75% for 3 reps. @# 245

    AMRAP 3:
    Buy-in: 75 Double-unders ( 60 sec cap)
    15 Deadlifts (185/135#/55%). @#185
    15 Over-the-Bar Burpees
    Rest 3:00
    AMRAP 3:
    Buy-in: 75 Double-unders (75 sec cap)
    10 Deadlifts (225/155#/65%). @ #215
    10 Over-the-Bar Burpees
    Rest 3:00
    AMRAP 3:
    Buy-in: 75 Double-unders (90sec cap)
    5 Deadlifts (275/185#/75%). @ #245
    5 Over-the-Bar Burpees

    Rnd 1 got 15 DU, 1 round 3 deadlift (8-7)
    Rnd 2 got 3 DU, 1 round 3 deadlift (5-5)
    Rnd 3 got 7 DU, 1 round 5 DL 3 Burpee. (Dl unbroken first set, then 3-2).

    That was a hard WOD!

    Thanks for the class Kevin.
    4km row with Gabe for team 4!

  2. EMOM for 9 min
    Deadlifts
    3 min @ 55% for 5 reps – 185
    3 min @ 65% for 4 reps – 235
    3 min @ 75% for 3 reps – 275

    AMRAP 3:
    Buy-in: 75 Double-unders – 44 in 60sec
    15 Deadlifts (185)
    15 Over-the-Bar Burpees
    1Round + 1DL
    Rest 3:00
    AMRAP 3:
    Buy-in: 75 Double-unders – 59 in 75sec
    10 Deadlifts (225)
    10 Over-the-Bar Burpees
    1Round + 4DL
    Rest 3:00
    AMRAP 3:
    Buy-in: 75 Double-unders – 44 in 90sec
    5 Deadlifts (275)
    5 Over-the-Bar Burpees
    1Round + 5DL+1Burpee

    This was a challenge but I really like the DU time cap option! It’s great practice 🙂

    Thanks Kevin!

  3. Lance Cudmore

    EMOM for 9 min
    Deadlifts
    3 min @ 55% for 5 reps @ #225
    3 min @ 65% for 4 reps @ #275
    3 min @ 75% for 3 reps @ #315

    AMRAP 3:
    Buy-in: 75 Double-unders completed in 60 secs
    15 Deadlifts (185/135#/55%)
    15 Over-the-Bar Burpees
    1 Round

    Rest 3:00
    AMRAP 3:
    Buy-in: 75 Double-unders 2 short after 75 seconds
    10 Deadlifts (225/155#/65%)
    10 Over-the-Bar Burpees
    1 Round +1 Deadlift

    Rest 3:00
    AMRAP 3:
    Buy-in: 75 Double-unders Completed in 90 seconds
    5 Deadlifts (275/185#/75%)
    5 Over-the-Bar Burpees
    1 Round + 2 Burpees

    Total= 68 Reps

  4. Hannah

    EMOM for 9 min
    Deadlifts
    3 min @ 55% for 5 reps, 90lb
    3 min @ 65% for 4 reps, 110lb
    3 min @ 75% for 3 reps, 125lb

    AMRAP 3:
    Buy-in: 75 Double-unders
    15 Deadlifts (185/135#/55%) 90lb
    15 Over-the-Bar Burpees
    Rest 3:00

    AMRAP 3:
    Buy-in: 75 Double-unders
    10 Deadlifts (225/155#/65%) 110lb
    10 Over-the-Bar Burpees
    Rest 3:00

    AMRAP 3:
    Buy-in: 75 Double-unders
    5 Deadlifts (275/185#/75%) 125lb
    5 Over-the-Bar Burpees

    34+32+26= 92 reps

  5. Laura

    EMOM for 9 min
    Deadlifts
    3 min @ 55% for 5 reps, 85#
    3 min @ 65% for 4 reps, 105#
    3 min @ 75% for 3 reps, 115#

    AMRAP 3:
    Buy-in: 75 Double-unders (69)
    15 Deadlifts (185/135#/55%) 85lb
    15 Over-the-Bar Burpees
    Rest 3:00

    AMRAP 3:
    Buy-in: 75 Double-unders (71)
    10 Deadlifts (225/155#/65%) 105lb
    10 Over-the-Bar Burpees
    Rest 3:00

    AMRAP 3:
    Buy-in: 75 Double-unders (51)
    5 Deadlifts (275/185#/75%) 115lb
    5 Over-the-Bar Burpees

    Total: 28+20+16=64
    Deadlifts are not my favorite movement… Glad I did the WOD anyway.

    Thanks Kevin!

  6. Mobility x 1 + 10 KBS, 10 Good AMs, 10 Burpees

    EMOM for 9 min
    Deadlifts ([email protected] 75)
    3 min @ 55% for 5 reps (95)
    3 min @ 65% for 4 reps (110)
    3 min @ 75% for 3 reps (130)

    AMRAP 3:
    Buy-in: 75 Double-unders (singles for 60 sec, foot is still injured)
    15 Deadlifts (95)
    15 Over-the-Bar Burpees (12 reps)
    Rest 3:00

    AMRAP 3:
    Buy-in: 75 Double-unders (singles for 75 sec)
    10 Deadlifts (110)
    10 Over-the-Bar Burpees ( 1 round, 1 DL)
    Rest 3:00

    AMRAP 3:
    Buy-in: 75 Double-unders (singles for 90 sec)
    5 Deadlifts (130)
    5 Over-the-Bar Burpees (1 R, 5 DL)

    63 reps total

    I liked this one! Thanks for coaching Kevin.

  7. Steph H

    Mob
    10 GM,KBS,Burpee
    Group WU & Mob

    Deadlifts EMOTM 9mins
    !st 3 mins 130# x5
    2nd 3mins 155# x4
    3rd 3mins 180# x3

    AMRAP 3min
    Buyin 150 SU (60sec)
    15 Deadlifts(130#)
    15 burpee over bar
    Total: 15 DL & 6 Burppee
    Rest 3 min
    Amrap 3 min
    Buyin 150 SU(75sec)
    10 DL (155#)
    10 B over B
    Total: 10 DL & 5 B
    Rest 3 min
    AMRAP 3 Min
    Buyin 150 SU (90sec)
    5DL (180#)
    5 B over B
    Total: 5 DL & 5 B
    Total Reps: 46

  8. shannon

    EMOM for 9 min
    Deadlifts
    3 min @ 55% for 5 reps 55lb
    3 min @ 65% for 4 reps 85lb
    3 min @ 75% for 3 reps 115lb

    AMRAP 3:
    Buy-in: 75 Double-unders (95 singles in 60 sec)
    15 Deadlifts (185/135#/55%) 55lb
    15 Over-the-Bar Burpees
    Rest 3:00 (1 round)
    AMRAP 3:
    Buy-in: 75 Double-unders ( 120 singles in 75 sec)
    10 Deadlifts (225/155#/65%) 85lb
    10 Over-the-Bar Burpees ( 1 round + 10 DL)
    Rest 3:00
    AMRAP 3:
    Buy-in: 75 Double-unders ( 135 singles in 90 sec)
    5 Deadlifts (275/185#/75%) 115lb
    5 Over-the-Bar Burpees ( 2 rounds)
    Total reps 80

  9. EMOM for 9 min

    (I have had bad back pain lately didn’t follow %, just kept is low)
    Deadlifts
    3 min @ 55% for 5 reps (85#)
    3 min @ 65% for 4 reps (105#)
    3 min @ 75% for 3 reps (125#)

    AMRAP 3:
    Buy-in: 75 Double-unders (Unbroken)
    15 Deadlifts 85#
    15 Over-the-Bar Burpees

    = 1 Round + 7 Deadlifts

    AMRAP 3:
    Buy-in: 75 Double-unders (Unbroken)
    10 Deadlifts 105#
    10 Over-the-Bar Burpees

    = 1 Round + 7 Burpees

    AMRAP 3:
    Buy-in: 75 Double-unders
    5 Deadlifts 125#
    5 Over-the-Bar Burpees

    = 2 Rounds + 3 Burpees

    Total Reps = 102

    Great Class Marcel! Thanks!

  10. Marcel

    EMOTM for 9 min

    Deadlifts

    3 min @ 55% for 5 reps. @# 195#
    3 min @ 65% for 4 reps. @# 235#
    3 min @ 75% for 3 reps. @# 275#

    AMRAP 3:

    Buy-in: 150 single( 60 sec cap)
    15 Deadlifts (185/135#/55%). @ 195
    15 Over-the-Bar Burpees
    Rest 3:00

    AMRAP 3:
    Buy-in: 150 singles (75 sec cap)
    10 Deadlifts (225/155#/65%). @ #235
    10 Over-the-Bar Burpees
    Rest 3:00

    AMRAP 3:
    Buy-in: 150 singles (90sec cap)
    5 Deadlifts (275/185#/75%). @ #275
    5 Over-the-Bar Burpees

    Rnd 1 got 15 DL + 10 burpees
    Rnd 2 got 1 round
    Rnd 3 got 1 round + 3 DL

    Total – 58 reps

    Tough WOD but I enjoyed it.

    Thanks Blake!

  11. Matt D

    EMOM for 9 min
    Deadlifts
    3 min @ 55% for 5 reps (125#)
    3 min @ 65% for 4 reps (145#)
    3 min @ 75% for 3 reps (165#)

    AMRAP 3:
    Buy-in: 75 Double-unders (1-2 at cap)
    15 Deadlifts (135#)
    15 Over-the-Bar Burpees
    1 Round + 1 reps

    AMRAP 3:
    Buy-in: 75 Double-unders (4-6 at cap)
    10 Deadlifts (145#)
    10 Over-the-Bar Burpees
    1 Round

    AMRAP 3:
    Buy-in: 75 Double-unders (4-6 at cap)
    5 Deadlifts (165#)
    5 Over-the-Bar Burpees
    1 Round + 6 reps

    Total: 67 Reps

  12. Open gym 9:30
    50 will balls
    5- ring rows
    2km row for team 2

    7pm class
    EMOM for 9 min
    Deadlifts
    WU #95
    3 min @ 55% for 5 reps #105
    3 min @ 65% for 4 reps #115
    3 min @ 75% for 3 reps #135

    AMRAP 3:
    Buy-in: 75 Double-unders(1)
    15 Deadlifts (105)
    15 Over-the-Bar Burpees
    Rest 3:00
    AMRAP 3:
    Buy-in: 75 Double-unders (2)
    10 Deadlifts (115)
    10 Over-the-Bar Burpees
    Rest 3:00
    AMRAP 3:
    Buy-in: 75 Double-unders (2)
    5 Deadlifts (135)
    5 Over-the-Bar Burpees
    80 reps

  13. EMOM for 9 min
    Deadlifts
    3 min @ 55% for 5 reps – 75#
    3 min @ 65% for 4 reps – 95#
    3 min @ 75% for 3 reps – 105#

    AMRAP 3:
    Buy-in: 75 Double-unders – 0
    15 Deadlifts (@75#)
    15 Over-the-Bar Burpees
    Rest 3:00 Reps: 28
    AMRAP 3:
    Buy-in: 75 Double-unders – 8
    10 Deadlifts (@95#)
    10 Over-the-Bar Burpees
    Rest 3:00 Reps: 22
    AMRAP 3:
    Buy-in: 75 Double-unders – 12
    5 Deadlifts (105#)
    5 Over-the-Bar Burpees
    Reps: 16

    Total: 66

    First ever double unders tonight!!!
    Thanks to Kevin for saying no singles allowed 🙂
    I even got 2 consecutive DU!!

  14. Amanda Beck

    EMOM for 9 min
    Deadlifts (did kettle bell deadlifts instead)
    3 min @ 55% for 5 reps 60#
    3 min @ 65% for 4 reps 70#
    3 min @ 75% for 3 reps 80#

    AMRAP 3:
    Buy-in: 75 Double-unders (swinging ball things)
    15 Deadlifts (kb deadlifts) 60#
    15 Over-the-bar burpees (push ups from a box)
    Rest 3:00
    AMRAP 3:
    Buy-in: 75 Double-unders (swinging ball things)
    10 Deadlifts 70#
    10 Over-the-Bar Burpees (pu from box)
    Rest 3:00
    AMRAP 3:
    Buy-in: 75 Double-unders (swinging ball things)
    5 Deadlifts 80#
    5 Over-the-Bar Burpees (pu from box)

    Total count 112 reps

    First AMRAP- 1 round 12 deadlifts

    Second AMRAP- 2 rounds

    Third AMRAP- 3 rounds

  15. Mike M

    3 min of 3 DL / min @55,65.75%
    205
    285
    315

    WOD
    Double under buy ins …. not so much
    185 x15
    15 burpees over bar= 25 reps

    225×10
    10 burpees over bar= 20 reps

    275 x5
    5 burpees over bar=16 reps

    61 reps

  16. I didn’t wod today was our last class as the mobility crew and super fun stretching.. Thanks Amanda I enjoyed it!!
    I am also taking Kevin’s Rowing clinic and ‘that’ my friends is a learning experience!! Hoping I can put it all together!

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