Bring a Friend Day

6
Sep

Bring a Friend Day

DB Press x15
4 sets

AMRAP in 3 min
10 Down-ups
10 Box Steps (24/20”)
10 Russian KBS (70/50#)

Rest 1 min

Complete 3 cycles

Having a chat after the wod

24 Responses

  1. Shawn J

    41 Burpees

    DB Press x15
    4 sets

    25-25-25-25

    AMRAP in 3 min
    10 Down-ups
    10 Box Steps (24/20”)
    10 Russian KBS (50/35#)
    Rest 1 min
    Complete 3 cycles
    66-67-68=201

  2. Remi B

    41 Burpees – Happy Birthday Shane!

    DB Press x15
    4 sets

    20-20-20-20

    AMRAP in 3 min
    10 Down-ups
    10 Box Steps (24/20”)
    10 Russian KBS (70/35#)
    Rest 1 min
    Complete 3 cycles

    75-76-80=231

    Thanks Kevin!

  3. Mario B.

    41 Birthday Burpees! Happy Birthday Shane!

    DB Press x15
    4 sets @ #25

    AMRAP in 3 min
    10 Down-ups
    10 Box Steps (24/20”)
    10 Russian KBS (50/35#)

    Rest 1 min

    Complete 3 cycles

    66, 62, 60
    total = 188

  4. Del

    Happy Birthday Shane!
    DB Press x15 – 4 sets
    20-25-30-30
    AMRAP in 3 min
    10 Down-ups
    10 Box Steps (24”)
    10 Russian KBS (70#)
    Rest 1 min
    76-79-78=233

    Thanks Kevin!

  5. Mario R

    DB Press x15 – 4 sets
    20-20-25-30

    AMRAP in 3 min
    10 Down-ups
    10 Box Steps (24”)
    10 Russian KBS (70#)
    Rest 1 min

    84-71-68=223

    Legs were shot after round 1! 😳

    Thanks Kevin!

  6. Mark D

    MMOB + Group WU & MOB + 41 Bday Burpees

    DB Press x15
    4 sets – 30#
    1-2 = 15 reps
    3-4 – short 6 reps so did them in a 5th set

    AMRAP in 3 min
    10 Down-ups
    10 Box Steps (24/20”) – 20″
    10 Russian KBS (70/50#) – 50#

    Rest 1 min

    Complete 3 cycles

    TOTAL: 130 reps

  7. Heather S

    DB Press x15
    4 sets: 10#, 15#, 15#, 20

    AMRAP in 3 min
    10 Down-ups
    10 Box Steps (24/20”)
    10 Russian KBS (70/50#)
    Rest 1 min
    Complete 3 cycles

    Total 198 Rx

    Looked like this:
    1st round after the down ups “OMG I’m keeping up with Del!!”
    1st round after the step-ups “OK Del’s ahead but I’ll catch him with the KBS”
    1st round after the KBS “Del? Del who?”

    Nice job Del 🙂

  8. francis landry

    wux1
    group wu

    DB Press x15
    25-30-35-30

    WOD Rx
    AMRAP in 3 min
    10 Down-ups
    10 Box Steps (24”)
    10 Russian KBS (70#)
    Rest 1 min
    Complete 3 cycles
    Total 167

  9. Gilles

    mob +41 burpees for Shane
    group mob wu
    DB press x 15 4 set
    25×15 30×15 30×15 30×15
    AMRAP 3 min
    10 down up
    10 box step up
    10 russian KBS
    rest 1 min
    complete 3 cycle
    60-61-63=184

  10. Aubrey Kirkpatrick

    wux1
    group wu

    DB Press x15
    20-20-25-20

    WOD
    AMRAP in 3 min
    10 Down-ups
    10 Box Steps (24” 1st rnd…20)
    10 Russian KBS (70#)
    Rest 1 min
    Complete 3 cycles
    Total 195
    65,65,65

  11. Melanie M

    DB Press x15
    4 sets
    10 – 15 – 15 – 15
    The last three sets I had to stop early because of a twinge in my elbow..
    AMRAP in 3 min
    10 Down-ups
    10 Box Steps (20”)
    10 Russian KBS (45#)
    Rest 1 min
    Complete 3 cycles
    After Kevin’s gentle suggestion I decided to use the 45# KB 🤣..
    My legs were still pretty shot after yesterday’s workout and I really had to push to keep them moving..
    62 – 61 – 60 = 183

  12. Stacey

    DB Press x15
    4 sets with 10# DB

    AMRAP in 3 min
    10 Down-ups
    10 Box Steps (18”)
    10 Russian KBS (30#)
    Rest 1 min
    Complete 3 cycles
    48 – 48 – 43 = 139

  13. Remi F

    DB Press x15
    4 sets
    25-25-25-25#

    AMRAP in 3 min
    10 Down-ups
    10 Box Steps (24”)
    10 Russian KBS (70#)

    Rest 1 min

    Complete 3 cycles

    Total: 165

  14. Mat D

    DB Press x15
    4 sets
    20#-20#-20#-20#

    AMRAP in 3 min
    10 Down-ups
    10 Box Steps (24/20”)
    10 Russian KBS (70/50#)

    Rest 1 min, Complete 3 cycles
    Total: 189 Reps

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