Bring a Friend Day

6
Mar

Bring a Friend Day

Dumbbell Step-up
5 sets of 10 steps

AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count)
15 Flutterkicks (2-count)

Inverted

19 Responses

  1. Heather Skeard

    Joined the 6amers for the first time in a while!

    Dumbbell box step ups with the front rack position… I hate these

    10 reps x 5 rounds

    20-25-20-25-20
    Switched up the load every round. My quads are tired from last night

    WOD: amrap in 12 mins
    5 burpees
    10 Russian twists (2 count) – used a 25# kettlebell as per Kevin’s suggestion to make them harder…well that was interesting
    15 flutter kicks (used 25# plate)

    Total = 11 rounds + 13 reps

    Pro tip: don’t listen to Kevin’s advice

  2. Jeff Leger

    50 Cal Assault Bike

    Dumbbell Step-up
    5 sets of 10 steps
    35,35,40,45,50

    AMRAP in 12 min
    5 Burpees
    10 Russian Twists (2-count)
    15 Flutterkicks (2-count)

    8 Rounds even, did not have time to get one burpee in

    That was a lot worse then I thought

    Nice big 6am class

    Thanks Kevin

  3. Dumbbell Step-ups x10 (held at side because I still can’t rack on the left)
    @20″ box – 25 – 30 – 30 – 30 – 35

    AMRAP in 12 min
    5 Burpees
    10 Russian Twists (2-count) 25#
    15 Flutterkicks (2-count)

    9 rounds + 2 burpees

  4. Cheryl

    Dumbbell Step-up
    5 sets of 10 steps – 10 ,10, 12, 15, 20#

    AMRAP in 12 min
    5 Burpees
    10 Russian Twists (2-count) 10# plate
    15 Flutterkicks (2-count) – one foot on floor

    = 9 rounds + 2 burpees

    Thanks Kevin!

  5. Sadly, no friends…

    Dumbbell Step-up
    5 sets of 10 steps
    8’s and 10’s

    AMRAP in 12 min
    5 Burpees
    10 Russian Twists (2-count), 25# Plate
    15 Flutterkicks (2-count)

    8 R, 9 Flutter Kicks

    Fun times!

  6. Amanda

    WOD with 25# plate for Russsian Twists and regular Flutterkicks

    11 rounds + 1 Russian Twist.

    I nearly died trying to keep Jeff Leech’s pace. It was fun. 🙂

  7. Gabriel

    WUx1 + CS

    Dumbbell Step-ups
    5 sets of 10 steps 24”
    30-30-35-35-40 (all from the rack position)

    AMRAP in 12 min
    5 Burpees
    10 Russian Twists (2-count), 45# Plate
    15 Flutterkicks (2-count) – 45# held over

    9 rounds + 6 Russian Twists

    Thanks Kevin!

  8. Jeff Leech

    Dumbbell Step-up
    5 sets of 10 steps
    #35 50 50 50 50

    AMRAP in 12 min
    5 Burpees
    10 Russian Twists (2-count) 45# kettlebell
    15 Flutterkicks (2-count)
    12 + 1 RX

  9. Del

    Dumbbell Step-up
    5 sets of 10 steps
    25-30-35-40-50
    AMRAP in 12 min
    5 Burpees
    10 Russian Twists (2-count) 25#plate
    15 Flutterkicks (2-count
    9 Rounds

    Thanks Kevin!

  10. Frankie

    Dumbbell Step-ups x10 (held at side)
    @20″ box 25-30
    @24″box 35-40-45

    AMRAP in 12 min
    5 Burpees
    10 Russian Twists (2-count) 25#
    15 Flutterkicks (2-count)

    10 rounds + 2 burpees

  11. Mario Richard

    Dumbbell Step-ups
    5 sets of 10 steps

    35-40-45-50-50#
    (Used a 20” box – mixed it up between front rack and off to the side)

    AMRAP in 12 min
    5 Burpees
    10 Russian Twists (2-count) 35# KB
    15 Flutterkicks (2-count) 45# plate

    13 Rounds + 10 RT

  12. Shane Hayes

    Mobility and Wu

    Db step ups to @ 20” box

    40/50/55/60/65# all in the front rack position Did 5 reps on one leg before switching to other

    Wod: Amrap in 12 minutes
    5 burpees
    10 Russian twist @ 35# kb
    15 flutter kicks @ 25# plate overhead
    13 rds + 4 burpees

    Thanks for the class Kevin!! Great work everybody

  13. Christie Neate

    Dumbbell Step-ups
    5 sets of 10 steps
    20-25-25-25-20# first three sets hanging, last two in front rack

    AMRAP in 12 min
    5 Burpees
    10 Russian Twists (2-count)
    15 Flutterkicks (2-count)

    Wod w 15# and held overhead for flutter kicks

    Had a wicked knot in my right calf the whole class, tried to work it out but it was super painful.

    7 rounds + 5burpees

    Thanks Joanna

  14. Blake

    DB Box Step Ups
    5 sets of 10 steps
    30 – 35 – 40 – 45# (front rack) – 50# (KB)

    AMRAP in 12 min
    5 Burpees
    10 Russian Twists (2-count) 25# KB
    15 Flutterkicks (2-count) 25# plate

    10 rounds + 5 Burpees
    … or maybe 11+5… I forgot to love some pennies and just kept moving.

  15. Dumbbell Step-up
    5 sets of 10 steps
    15# front rack – 20# hanging – 20# front rack – 20# front rack (only did 6 reps – left hip was sore)

    AMRAP in 12 min
    5 Burpees
    10 Russian Twists (2-count) – 15#
    15 Flutterkicks (2-count)

    Score: 9 rounds and 3 burpees

  16. Angela Steeves

    Dumbbell Step-up
    5 sets of 10 steps
    18” Box 10-12-12-12-12#

    AMRAP in 12 min
    5 Burpees
    10 Russian Twists (2-count)
    15 Flutterkicks (2-count)

    8rounds 5 burpees

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