AMCAP

5
May

AMCAP

AMRAP in 20 min
5 rounds
50 Double Unders
35 RKBS (50/35#)
20 AbMat Situps

In remaining time,
AMCAP on Rower/Bike

Meven is back

30 Responses

  1. Amanda Hunt

    Mobility and Warm-up

    WOD

    AMRAP in 20 min
    5 rounds
    50 Single Unders
    20 Goblet Squats RKBS (25#)
    15 AbMat Sit-ups

    Total Reps: 425
    **completed in 11:32 mins

    In remaining time,
    AMCAP on Bike

    Total Cals – 51.2 in 8:56 mins

    Awesome Workout!!!

    Thanks Ingrid!!

  2. WOd @ Brown

    AMRAP in 20 min
    5 rounds
    50 Double Unders
    35 RKBS (50#)
    20 AbMat Situps
    Done at 12:02

    In remaining time,
    AMCAP on Rower
    115 Cal

    Merci Ingrid!

  3. Jackie

    Warmup & Mobility

    WOD
    5R
    20 DUs
    35 RKBS @ 35
    20 Abmat Sit-ups

    12:57

    Then, AMCAP with remaining time (rower)
    71 Cals (rolled to 72 in the last pull, which was after the cap).

    In hindsight could have split the difference in levels to 30 DUs, but it was still a workout with no rest just the same. Rowing vs skipping…one just as gassy as the other!!

    Fun week Kevin. Love the programming!

  4. Audrey

    WOD – 20 Min
    5 rounds
    20 Double Unders (did 2SU + 1DU x 15)
    35 RKBS 35#
    20 AbMat Situps
    13:36

    In remaining time – AMCAP on Rower
    80 Cal

    Thanks Ingrid for setting up the rower for me, I wouldn’t have reached the 80 cal mark!

  5. Catherine Wilson

    Warmup & Mobility

    WOD
    5 Rounds
    50 Single Unders (Orange)
    35 RKBS @ 20lb ()range)
    12 Abmat Sit-ups (Yellow)

    17:31

    Situps are the bane of my workouts, but I got all of them done I have to be happy with that.

    20 Calories on the rower.

  6. Cheryl

    AMRAP in 20 min
    5 rounds
    50 Single Unders
    35 RKBS (30#)
    20 AbMat Situps butterfly
    >> 12:37

    In remaining time,
    AMCAP on Rower: 65 cal in 6:40

    Fun one!! Thanks Julia.

  7. Elba

    AMRAP in 20 min
    5 rounds
    20 DUs
    35 RKBS (35lbs)
    20 AbMat Situps
    >> 15:58

    In remaining time,
    AMCAP Bike: 37.5 cal in 4:00mins

    First WOD done with DUs all the way through, I did 3 singles 1 DU, it took everything out of me but I did it 😊

  8. Elba García-Washburn

    AMRAP in 20 min
    5 rounds
    20 DUs
    35 RKBS (35lbs)
    20 AbMat Situps
    >> 15:58

    In remaining time,
    AMCAP Bike: 37.5 cal in 4:00mins

    First WOD done with DUs all the way through, I did 3 singles 1 DU, it took everything out of me but I did it 😊

  9. Ang

    AMRAP in 20 min
    5 rounds
    50 singles
    35 RKBS (50/35#)
    15 abmat sit-ups

    11:45

    In remaining time,
    AMCAP on Rower/Bike

    106 calories

    Thanks Kevin

  10. Fred

    AMRAP in 20 min
    5 rounds
    50 Double Unders
    35 RKBS (50/35#)
    20 AbMat Situps
    Time: 14:58

    First set of DU’s unbroken and a PR with a 2 min round. Round 4-5 a lot of trip ups which affected my WOD time significantly.

    In remaining time,
    AMCAP on Rower/Bike
    Cals: 52.4

    Some good some bad…

  11. Blake

    Modified (in the worst way) WOD

    AMRAP in 20 min
    5 rounds
    – 12 Cal Assault Bike
    – 35 RKBS @ 50# (35, then 20/15 for rounds 2-5)
    – 20 AbMat Situps

    TIME: 11:53

    In remaining time,
    AMCAP on Rower: 67 cal… legs just lost their “push”

  12. Christie Neate

    AMRAP in 20 min
    5 rounds
    50 Single Unders
    35 RKBS (30#)
    15 AbMat Situps

    Finished in 10:38 – then 65 CAL on bike in 9:22.
    Should have been more – – shoulders were toast.

    Thanks Julia!

  13. Kelly B

    AMRAP in 20 min
    5 rounds
    50 Double Unders (weren’t my jam today)
    35 RKBS (35#) (forearm killer)
    20 AbMat Situps

    In remaining time,
    AMCAP on Rower = 75cal
    (Note to future self, turn on rower during situps)

  14. Ryanne

    AMRAP in 20 min
    5 rounds
    50 Double Unders
    35 RKBS (50/35#)
    20 AbMat Situps

    Double unders all unbroken…
    11:00 on the dot

    I dont have a rower or a bike..so i just did the AMRAP..so i did more skipping ( got a DU PR of 67)…then worked on some cleans 🙂
    Have a great day everyone

  15. Joe McSheffery

    WOD
    5 Rds
    50 d.u. all unbroken
    35 rkbs 50# unbroken
    20 situps.
    Done at 11:45

    136 cal row.
    Disclaimer. Rowed hard last night. Legs were still feeling it today. Great WOD. Would do again.

  16. Francis Landry

    WOd @ blue

    AMRAP in 20 min
    5 rounds
    50 single Unders
    35 RKBS (35#)
    20 AbMat Situps
    Done at 12:45

    In remaining time,
    AMCAP on Rower
    88 Cal

  17. Leanne daigle

    AMRAP in 20 min
    5 rounds
    20 Double Unders
    35 RKBS (30#)
    20 AbMat Situps
    13:15

    In remaining time,
    AMCAP on Rower
    78 cals

    Thanks Amanda! Double unders were not unbroken but manageable.

  18. Shane Hayes

    Wod @ Brown level, all unbroken except one round. Was getting a twinge in my right arm.!?!?

    Finished the first part @ 12:26

    Biked 78 calories

    Tough, but fun(ish)

    Thanks Amanda!!

  19. Matt Bradshaw

    AMRAP in 20 min
    5 rounds
    35 Single Unders
    25 RKBS (25lbs)
    12 AbMat Situps
    *9:40
    In remaining time,
    AMCAP on Rower/Bike: 120 Cal.

  20. John Hunt

    AMRAP in 20 min
    5 rounds
    50 Single Unders
    35 RKBS 40#
    20 AbMat Situps

    10:58

    In remaining time,
    AMCAP on Rower/Bike

    141 Cal

    Thanks Kevin!

  21. Daniel L Davey

    Wod as posted(brown)

    50 du’s- one round u.b- rest were 2 sets(not a good skipping day)
    35 ribs 50# u b
    20 absitups
    11:47

    Rowing started at 12.17
    115 calories
    Steady pace felt good.

  22. Amanda

    This was going amazingly well until the 3rd round when the kettlebell invited pukie in to join.. I had to keep breaking them up after that to avoid being sick. Ended somewhere after 15:00, got 53 calories on the rower.

    I’m thinking I wasn’t hydrated enough.

  23. Neil

    AMRAP in 20 min
    5 rounds
    50 Single Unders
    35 RKBS (35lbs)
    20 AbMat Situps
    *13:44
    In remaining time,
    AMCAP on Rower: 74 Cal.

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