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Brace Yourselves – Burpees Are Coming
By Kevin Wood
/ December 10, 2021 December 10, 2021
AMRAP in 20 min Row 500m 6 Burpee Over Rower 12 Goblet Reverse Lunges (50/35#)
Cashout 2-3 sets for quality 15 Lateral Raises 15 Reverse DB Flys 10 Scap Pushups (3333)
Frankie regretting his choices
8 thoughts on “Brace Yourselves – Burpees Are Coming”
Amanda Hunt
Mobility and Warm up
WOD
AMRAP in 20 min
Row 500m
6 Burpee Over Rower
12 Goblet Reverse Lunges (35#)
**completed 5 rounds + 486m Row
Cashout
2-3 sets for quality
15 Lateral Raises
15 Reverse DB Flys
10 Scap Pushups (3333)
Thanks Ingrid!!
Jordan Sanipass
Wod as is
complete 6 rounds + 6 burpees over rower
Cash out!
2 sets used 20# Db
Ang
AMRAP in 20 min
Row 500m
6 Burpee Over Rower
10 Goblet Reverse Lunges (50/35#)
1st round used 25# KB then Ingrid switched it to a 35#
4 rounds plus 4 reverse lunges
Cashout
2-3 sets for quality
15 Lateral Raises
15 Reverse DB Flys
10 Scap Pushups (3333)
2 sets
Thanks Ingrid
Kevin
AMRAP in 20 min
Row 500m
6 Burpee Over Rower
12 Goblet Reverse Lunges (50#)
6 rounds + 2 lunges
5# DBs for 2 rounds of cashout
Jeff.Leger
AMRAP in 20 min
Row 500m
6 Burpee Over Rower
12 Goblet Reverse Lunges (50#)
50m into my 6th round.
Tested my 500m row to start lol. 1:35/500m
I still have a Fran cough. That was no joke.
John Hunt
AMRAP in 20 min
Row 500m
6 Burpee Over Rower
12 Goblet Reverse Lunges 50#
5 Rounds + 181m
Cashout
2-3 sets for quality
15 Lateral Raises 15#
15 Reverse DB Flys 15#
10 Scap Pushups (3333)
Thanks Kevin!!
Kristen
500m row
6 burpee over rower
10 goblet reverse lunges
*started these at 25#. Ingrid kindly switched it out for 35# after my first round.
5 rounds + 150m row.
Heidi
WOD
AMRAP in 20 min
Row 500m
6 Burpee Over Rower
12 Goblet Reverse Lunges (35#)
**completed 4 Rounds + 500 m row + 6 burpees over rower at time cap. Finished the 10 reverse lunges after clock expired
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
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Mobility and Warm up
WOD
AMRAP in 20 min
Row 500m
6 Burpee Over Rower
12 Goblet Reverse Lunges (35#)
**completed 5 rounds + 486m Row
Cashout
2-3 sets for quality
15 Lateral Raises
15 Reverse DB Flys
10 Scap Pushups (3333)
Thanks Ingrid!!
Wod as is
complete 6 rounds + 6 burpees over rower
Cash out!
2 sets used 20# Db
AMRAP in 20 min
Row 500m
6 Burpee Over Rower
10 Goblet Reverse Lunges (50/35#)
1st round used 25# KB then Ingrid switched it to a 35#
4 rounds plus 4 reverse lunges
Cashout
2-3 sets for quality
15 Lateral Raises
15 Reverse DB Flys
10 Scap Pushups (3333)
2 sets
Thanks Ingrid
AMRAP in 20 min
Row 500m
6 Burpee Over Rower
12 Goblet Reverse Lunges (50#)
6 rounds + 2 lunges
5# DBs for 2 rounds of cashout
AMRAP in 20 min
Row 500m
6 Burpee Over Rower
12 Goblet Reverse Lunges (50#)
50m into my 6th round.
Tested my 500m row to start lol. 1:35/500m
I still have a Fran cough. That was no joke.
AMRAP in 20 min
Row 500m
6 Burpee Over Rower
12 Goblet Reverse Lunges 50#
5 Rounds + 181m
Cashout
2-3 sets for quality
15 Lateral Raises 15#
15 Reverse DB Flys 15#
10 Scap Pushups (3333)
Thanks Kevin!!
500m row
6 burpee over rower
10 goblet reverse lunges
*started these at 25#. Ingrid kindly switched it out for 35# after my first round.
5 rounds + 150m row.
WOD
AMRAP in 20 min
Row 500m
6 Burpee Over Rower
12 Goblet Reverse Lunges (35#)
**completed 4 Rounds + 500 m row + 6 burpees over rower at time cap. Finished the 10 reverse lunges after clock expired