WOD as Rx’d
AMRAP in 12 min
— 10 Double KB Front Squats @ 2×50#
— 20 Abmat Situps
— 30 Double Unders
5 Rounds + 8 Situps = 318 reps
Fred
Bench Press x5
5 sets @ 75%
Felt tired today so dialed back the numbers a bit to 155#
AMRAP in 12 min
10 Double KB/DB Front Squat (50/35#) – Used 40# KB’s (felt good… could have gone heavier)
20 Abmat Situps
30 Double Unders (went with 60 singles to keep pace up)
6 rounds + 12 reps for a total of 372
AMRAP in 12 min
10 Double KB/DB Front Squat @35#
20 Abmat Situps
30 Double Unders (did 40 singles/ 10 DUs)
5 rounds + 30 skips
Derek
Bench Press x5
4 sets @ 75%
205#
AMRAP in 12 min
10 Double KB/DB Front Squat (35#) need to increase weight next time
20 Abmat Situps
60 singles
5 rounds + 20 skips
Thanks Shane !
Heidi
Bench Press x 5
35-65-75-75-75-75-75
WOD: 12 min AMRAP
10 double KB Squats @ 25# (these are friggin’ heavy)
20 ab mat sit ups
30 double unders
5 Rounds + 10 KB squats + 7 sit ups = 317 reps
Lindsay Sherwood
Powerlifting class:
Bench press x 5 with 5 ring rows after every set
55-75-100-115 (4 reps, needed help for the 5th and couldn’t hit the 6th)
Dumbbell press x 10
20-30-40 (got 5 reps of 40 and then needed help for the 6th and 7th. Then waited a few minutes and did another 5 reps)
Ring push ups: 3 sets to failure
2 on the first set (went really low)
9 on second set then 7 on the third
Dumbbell row on bench
30-40-50
Thanks Shane!!
Aubrey
Bench Press x5
5 sets @ 75% 95, 105
#125 *5
AMRAP in 12 min
10 Double KB/DB Front Squat (50/35#) – Used 30# KB’s
20 Abmat Situps
30 Double Unders (went with 60 singles to keep pace up)
6 rounds + 25 reps
Thanks Kevin
Bench Press x5
5 sets @ 75%
#135-165-165-165-165-165
AMRAP in 12 min
10 Double KB/DB Front Squat (50/35#)
20 Abmat Situps
30 Double Unders (Singles)
5 Rnd + 8 Skips = 338
Thanks Shane
Good Job 6 amers!
Bench Press 5×5
(WU 55-65) 80-80-80-80-80
WOD
AMRAP 12 min
10 Double KB front squat 35#
20 Abmat situps
60 Single unders
4 rounds + 7 squats = 247
Bench Press x5
5 sets @ 75%
185
AMRAP in 12 min
10 Double KB/DB Front Squat (50#)
20 Abmat Situps
30 Double Unders – couple misses in 1st and 6th round but mostly unbroken
6 rounds + 1 situp = 371 reps
Thanks Shane!
You were flying… couldn’t keep up to you!!
Bahahaha keep up with Del…good one!
MOB + WUx1
Group WU + MOB
Bench Press x5
5 sets @ 75%
#135-165-165-165-165-165
AMRAP in 12 min
10 Double KB Front Squat (40#)
20 Abmat Situps
30 Double Unders
5 Rnd + 1 Situp = 311
Thanks for the skipping tips Shane. The tips translated to runs of 25+ for 3 out of 5 rounds!
haha I love the pic & caption
WOD rx’d: 5 rounds + 1 of those fk’ing kb squats
Accurate description.
Agreed!
Bench Press x5
5 sets @ 75%
#115 – 155 – 145 – 145 – 145 – 145
WOD as Rx’d
AMRAP in 12 min
— 10 Double KB Front Squats @ 2×50#
— 20 Abmat Situps
— 30 Double Unders
5 Rounds + 8 Situps = 318 reps
Bench Press x5
5 sets @ 75%
Felt tired today so dialed back the numbers a bit to 155#
AMRAP in 12 min
10 Double KB/DB Front Squat (50/35#) – Used 40# KB’s (felt good… could have gone heavier)
20 Abmat Situps
30 Double Unders (went with 60 singles to keep pace up)
6 rounds + 12 reps for a total of 372
Bench 5×5 @ 155#
WOD @ 35# = 6 rounds + 4 squats
Bench press X5
[email protected]#
[email protected]#
Amrap 12mins
10 kb Fr Sq (20#each)
20abmat situps
60 su
Total: 5rounds & 20 situps (330reps)
Bench Press x5
5 sets @ 75% (165#)
AMRAP in 12 min
10 Double KB/DB Front Squat @35#
20 Abmat Situps
30 Double Unders (did 40 singles/ 10 DUs)
5 rounds + 30 skips
Bench Press x5
4 sets @ 75%
205#
AMRAP in 12 min
10 Double KB/DB Front Squat (35#) need to increase weight next time
20 Abmat Situps
60 singles
5 rounds + 20 skips
Thanks Shane !
Bench Press x 5
35-65-75-75-75-75-75
WOD: 12 min AMRAP
10 double KB Squats @ 25# (these are friggin’ heavy)
20 ab mat sit ups
30 double unders
5 Rounds + 10 KB squats + 7 sit ups = 317 reps
Powerlifting class:
Bench press x 5 with 5 ring rows after every set
55-75-100-115 (4 reps, needed help for the 5th and couldn’t hit the 6th)
Dumbbell press x 10
20-30-40 (got 5 reps of 40 and then needed help for the 6th and 7th. Then waited a few minutes and did another 5 reps)
Ring push ups: 3 sets to failure
2 on the first set (went really low)
9 on second set then 7 on the third
Dumbbell row on bench
30-40-50
Thanks Shane!!
Bench Press x5
5 sets @ 75% 95, 105
#125 *5
AMRAP in 12 min
10 Double KB/DB Front Squat (50/35#) – Used 30# KB’s
20 Abmat Situps
30 Double Unders (went with 60 singles to keep pace up)
6 rounds + 25 reps
Thanks Kevin
OG
Bench Press 5×5 @75%
140-140-140-140-140#
WOD Solo
AMRAP 12 min
10 Double DB front squat 35#
20 Abmat situps
60 Single unders
4 rounds + 20 Singles = 280