AMRAP in 20 min

5 rounds

50 Double Unders

35 RKBS (50/35#)

20 AbMat Situps

In remaining time,

AMCAP on Rower/Bike

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# AMCAP

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30 thoughts on “AMCAP”

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Take the first step towards getting the results that you want!

AMRAP in 20 min

5 rounds

50 Double Unders

35 RKBS (50/35#)

20 AbMat Situps

In remaining time,

AMCAP on Rower/Bike

Book a free intro today so we can learn all about you, your goals and how we can help you reach them

Amanda HuntMobility 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!!

GabrielNearly 9 minutes of Bike is no joke. Great job Amanda!

Amanda HuntThanks Gabe!! It was great actually…I think I like the bike 🤪.

GabrielWOd @ 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!

JackieWarmup & 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!

AudreyWOD – 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!

Catherine WilsonWarmup & 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.

CherylAMRAP 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.

LauraBrown:

13:44

73 cal

Thanks Kevin!

ElbaAMRAP 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 😊

Elba García-WashburnAMRAP 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 😊

AngAMRAP 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

FredAMRAP 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…

Kristen5 rounds

35 Double Unders

35 KB swings 35#

20 Abmat Situps

16:45

then 30 cal row with the remaining time.

BlakeModified (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”

BlakeOops, time was 14:53…

Christie NeateAMRAP 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!

Kelly BAMRAP 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)

RyanneAMRAP 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

Joe McShefferyWOD

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.

Joe McShefferyDisclaimer for future Joe

Francis LandryWOd @ 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

Leanne daigleAMRAP 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.

Shane HayesWod @ 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!!

Matt BradshawAMRAP 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.

John HuntAMRAP 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!

Daniel L DaveyWod 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.

AmandaThis 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.

AmandaFound my notes – done wod at 14:57

NeilAMRAP in 20 min

5 rounds

50 Single Unders

35 RKBS (35lbs)

20 AbMat Situps

*13:44

In remaining time,

AMCAP on Rower: 74 Cal.