29
Jan
Two more fours
More 4 minute AMRAPs? You bet! This time, there’s only 2 of them, so you can push HARD on each one.
Other than the 2-count mountain climbers, nothing is really going to slow down from fatigue. So put the pedal to the metal.
Don’t have a rope or space to skip? Do the penguin jumps (single or double tap) that we’ve been practicing at the gym. High knees would be another option.
Looking forward to seeing your results.
M+WU
Wod – blue
AMRAP in 4min
12 mtn climbers (2count)
8 sit-ups
5 rounds
Rest 1 min
AMRAP in 4min
16 penguin jumps(double tap)
8 sit ups
6 rounds + 4 penguin jumps
WOD @ Brown
AMRAP in 4min
12 mtn climbers (2count)
8 sit-ups -w/Abmat- Butterflies
6 Rounds + 12MC+4 SU
Rest 1 min
AMRAP in 4min
24 Double Unders
8 sit ups -w/Abmat- Butterflies
6 rounds even
Thanks Kevin!
Double Unders felt faster than the Mountain Climbers (2ct) so figured I could do more in 2nd part but the transition was where I lost time. Good fun one!
[email protected]
AMRAP in 4min
12 mtn climbers (2count)
8 straddle sit-ups
5 rounds + 12 MC + 4 sit-ups
Rest 1 min
AMRAP in 4min
48 SU
8 straddle sit ups
4 rounds + 10 SU
Thanks Kevin.
Warmup & Mobility
AMRAP 4 Min.
12 Mtn. Climbers
8 Butterfly Sit-ups
4R 8 MC
Focused on good form for MCs
AMRAP 4 Min.
48 Singles (hip tap)
8 Butterfly Sit-ups
5R 23 Skips
Thanks Kevin!
4 min AMRAP
12 Mountain Climbers (2 ct)
8 Butterfly Sit Ups
4 Rounds + 12 MC
Rest 1 min
24 Double Hip Taps
8 Butterfly Sit Ups
5 Rounds + 16 DHT…..then finish the 6th round after clock ran out
Good little burner for a Friday morning. Mountain Climbers killed me (as always)
WOD @ Brown
AMRAP in 4min
12 mtn climbers (2 count)
8 sit-ups – 🦋
7 Rounds + 10MC
Rest 1 min
AMRAP in 4min
24 Double Unders
8 sit ups -🦋
5 rounds + 2 sit-ups
(all DUs unbroken, transition slows you down)
P.S. I think it is easier to skip on laminate flooring?
And 42 birthday burpees for Christina 🎂
48 bday burpees
WOD @ Brown
AMRAP in 4min
12 mtn climbers (2 count)
8 sit-ups
5 Rounds + 8MC
Rest 1 min
AMRAP in 4min
48 Singles
8 sit ups
5 rounds
20 minute AMRAP
4 Wall Walkers – first time doing these. Knew my unused chimney would come in handy someday. Fun to try new things
14 jump squats
24 mountain climbers – 2 count
34 Double Unders
was 6 Double unders shy of completing 7 rounds
AMRAP in 4 mins
12 Mtn Climbers
8 sit ups (butterfly)
Rest 1 min
AMRAP in 4 mins
48 singles
8 sit-ups (butterfly)
4 + 10 Mtn climbers
3 + 5 sit-ups (skipping rope kept hitting things)
Negative Pushups
5 sec down 3 sets x 5
2 min rest between sets
Daily 30 minute Yoga Session
[email protected]
AMRAP in 4 minutes
12 Mountain Climbers
8 Butterfly Situps
7 rounds + 12 Mountain Climbers + 3 Situps
Rest 1 minute
AMRAP in 4 minutes
24 DU
8 Butterfly Situps
5 rounds even
Cashout: 100 T2B – 20 minutes Road Bike Ride – 200 Hanging Knee Raises (alot of grip work on the bar) NFT
Good work everyone!
4 min AMRAP
12 mountain climbers
8 sit-ups
5 rounds + 6 mountain climbers
4 min AMRAP
16 DUs(1 round, then did singles bc DUs weren’t working. Didn’t know how many singles to do, so just doubled. Only did 32/round)
8 sit-ups
4 rounds even
AMRAP in 4 mins
12 Mtn Climbers
8 sit ups (butterfly)
5 Rounds + 12 Mtn Climbers
Rest 1 min
AMRAP in 4 mins
48 singles
8 sit-ups (butterfly)
4 rounds + 38 singles
Thanks Kevin!!
AMRAP in 4 min
12 Mtn climbers
8 sit-ups
6 Rds + 4 MCer’s
Rest 1min
AMRAP in 4min
48 singles/16 doubles
8 sit-ups
3 Rds + 48 singles (got about 10 doubles round 2, otherwise went with mostly singles)
Plus 42 bday burpees
12 mtn climber
8 sit-ups
6 rounds
16 du
8 sit-ups
3 rds + 12 du – this was probably my first time doing du in a wod, and they did slow me down, but not as much as I thought they would!
Happy Friday everyone.
Make up
4 Rds
amrap 4 min
20 JJ
20 plank switches up down up = 1 right,?
30 sec hollow hold
Rest 1 min
2+1 p.s
2
1+15 p.s
1+ 10 p.s
The 320 shoulder taps I did yesterday didn’t make these any easier
Amrap 10 min
40 sec on 20 off
Rkbs 50#
23 per Rd.
230 total
42 birthday burpees