The Duet

13
Mar

The Duet

EMOM for 8 min
30 sec plank + 5 Deadlifts @ 50%

AMRAP for 6 min
10 Deadlifts (50%)
20 HR Pushups

Rest 3 min

AMRAP for 6 min
10 Burpees
20 Situps

One arm and still crushing it

22 Responses

  1. Kelly Black

    Mobility
    WU x 1
    Group WU + Mobility

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 110#

    AMRAP for 6 min
    10 Deadlifts (@110#)
    20 HR Pushups

    3 rounds +10 Pushups

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps
    4 rounds + 1 situp

    Total: 241 ( I think I added this up wrong at the gym)

    Thanks Shane. Great job everyone!

  2. EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50%
    185#
    AMRAP for 6 min
    10 Deadlifts (50%)
    20 HR Pushups
    3r + 13
    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps
    3r + 3

    196

    Thanks Kevin!

  3. Laura

    Mobility
    WU x 1
    Group WU + Mobility

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 85#

    AMRAP for 6 min
    10 Deadlifts (@85#)
    20 HR Pushups

    3 rounds + 3 Pushups

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps
    4 rounds + 1 situp

    Total: 234

    Thanks Shane!

  4. WUx1 + 25 fast burpees

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50%
    195#

    AMRAP for 6 min
    10 Deadlifts (50%) 195#
    20 HR Pushups
    3 rounds + 21 reps
    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps
    4 rounds + 24 reps

    Total–>255 reps

    Great job morning peeps!

  5. Hannah

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50%, 85lb

    AMRAP for 6 min
    10 Deadlifts (50%), 85lb
    20 HR Pushups

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps

    116+99= 215 reps

  6. Steph H

    Mob
    WU x1
    Group Mob & WU

    EMOTM 8mins
    30 sec plank & 5 Deadlifts(120#)

    AMRAP 6min
    10 DL(120#)
    20 HR pushups
    Rest 3mins
    AMRAP 6mins
    10 Burpees
    20Situps
    Total Reps: 183 (1st-105& 2nd-78)

  7. Gilles

    mob wux1

    group mob wu
    EMOM for 8 min
    30 sec plank +5 deadlift 165#
    AMRAP in 6 min
    10 deadlift 165#
    20 HR push up
    4 round 9 deadlift
    rest 3 min
    AMRAP in 6 min
    10 burpees
    20 sit up
    4 round 1 burpees
    total 250

  8. Stacey

    EMOM for 8 min
    30 sec plank 5 Deadlifts @ 50% – 70#

    AMRAP 1 @ 70# with push-ups from toes.
    56 reps
    Rest 3 min
    AMRAP 2
    81 reps
    Total: 137
    I really need to work on push-ups.

  9. MARK D

    MOB + WU
    Group WU & MOB

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50% – 115#

    AMRAP for 6 min
    10 Deadlifts (50%) – 155#
    20 HR Pushups

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps

    TOTAL: 175 reps

  10. Marcel

    Mobility
    WU x 1
    Group WU + Mobility

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 175#

    AMRAP for 6 min
    10 Deadlifts
    20 HR Pushups

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps

    Total: 191

  11. Mike M

    Emom
    30 sec plank and 5 deadlifts at 210#

    Amrap 6
    10 deadlifts 210#
    20 hRPU s

    3 rounds and 23 bonus reps for 113

    Then
    Amrap 6
    10 burpees and
    20 sit-ups

    3 rounds and 2 bonus burpees for 92 reps

    Total
    205 reps
    Welcome back from vacation. Yikes

  12. Melanie M

    EMOM for 8 min
    30 sec plank 5 Deadlifts @ 50% – 85#
    For some reason I did 8 deadlifts each time! The reps don’t even count!!
    AMRAP for 6 min
    10 Deadlifts (50%) – 85#
    20 HR Pushups
    (3 rounds 10) push ups are not my best feature these days.. 100 reps
    Rest 3 min
    AMRAP for 6 min
    10 Burpees
    20 Situps
    (3 rounds 17) not quite 4! Boo.. 107
    207 reps

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