Dumbbell Step-up
5 sets of 10 steps
AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count)
15 Flutterkicks (2-count)
Compare to Mar.6/18
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Dumbbell Step-up
5 sets of 10 steps
35-40-45-45-50 w/ 20″ box
AMRAP in 12 min w/ 25# plate
5 Burpees (on plate)
10 Russian Twists (2-count)
15 Flutterkicks (2-count) + plate overhead
9 rounds+3 burpees
DB step ups
20 – 20 – 30 – 35 – 35
AMRAP in 12 min
5 Burpees on plate
10 Russian Twists (2-count) 15#
15 Flutterkicks (2-count)
6 rounds + 9 Rus twists
Brought a friend: Myriam
Dumbbell Step-up
5 sets of 10 steps
15-20-25-30-30#
AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count) 25# plate
15 Flutterkicks (2-count)
Score: 9 rounds + 7 Flutterkicks
Thanks Kevin! Good job everyone 🙂
Dumbbell Step-up
5 sets of 10 steps
30# – 35# – 40# – 45# – 50#
AMRAP in 12 min
5 Burpees – switch to PUs after 2 rnds
10 Russian Twists (2-count)
15 Flutterkicks (2-count)
TOTAL: 5 rnds + 5 FKs
Dumbbell Step-up
5 sets of 10 steps
25-30-35-35-35
AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count) 25#
15 Flutterkicks (2-count)
9+10RT
Thanks Kevin!
Dumbbell Step-up
5 sets of 10 steps: 12.5, 15, 15, 20, 20# (all sets – DBs held at side)
AMRAP in 12 min
5 Burpees – on #15 plate
10 Russian Twists (2-count) – #15 plate + both feet up (legs bent)
15 Flutterkicks (2-count) – #15 plate held overhead
= 8 rounds + 2 burpees
Strangely enough, burpees felt like “rest” today, compared to the other two movements.
MAR.6/19: 9 rounds + 2 burpees (10# plate w Russian Twists + one foot on down)
Thanks for class Kevin.
Dumbbell Step-up
5 sets of 10 steps – all sets @ 35#
AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count)
15 Flutterkicks (2-count)
Score: 12 rounds + 5 burpees (may have gotten 13 rounds + 5 but I thought that maybe I counted one round twice… so took one round off in case)
I’m pretty sure you got 13!
Dumbbell Step-up
5 sets of 10 steps (front rack)
30-35-40-45-50×7 (ouch left shoulder :P)
AMRAP in 12 min
5 Burpees -jump on 45#
10 Russian Twists (2-count) 45#
15 Flutterkicks (2-count) 45# overhead
9+7RT
PR of 1 rep but then, March 6 2019, I did regular burpees.
Thanks Kevin!
Wod- 11 + 1 burpee
Dumbbell Step-up
5 sets of 10 steps
10# 10# 10# 10# 10#
AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count) 15# plate
15 Flutterkicks (2-count)
8 rounds + 10 Russian twists
PR by 10 twists
mob wux1
dumbell step up
30-30-35-35-35
AMRAP in 12 min
5 burpees
10 Russian twist
15 flutter kick
10 round 2 burpees
Dumbbell Step-ups x10
@20″ box 30-35-40’45-50
AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count) 25#
15 Flutterkicks (2-count)
9 rounds + 3 burpees
No PR got 10 rounds + 2 burpees last time
DB box step ups 5 sets of 10
20″ with 20# DBs
WOD with 25# plate & OH flutter kicks
8 rounds + 2 burpees
Dumbbell Step-ups x10
@20″ box 20-25-30-35-35
AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count) 25#
15 Flutterkicks (2-count)
10 rounds + 5 burpees
Dumbbell Step-up
5 sets of 10 steps
25-25-25 (on shoulders ) 30-30 (from sides )
AMRAP in 12 min
5 Burpees (on plate)
10 Russian Twists (2-count) 25#
15 Flutterkicks (2-count)
9 rounds
11 rounds. I was all excited about that and then realized we did it before, recently, and I did 11 + some RT’s last time. Should have checked the site before I went to class!
25# plate. No plate for the flutterkicks.
Dumbbell Step-up
5 sets of 10 steps
15-20-25-25-25
AMRAP in 12 min
5 Burpees (on plate)
10 Russian Twists (2-count) 25#
15 Flutterkicks (2-count)
8 rounds plus 3 burpees
March 6, 2019: 8 rounds plus 3 burpees with 10# plate
20# for all 5 sets of step ups. 12 inch box
Wod with 25# plate.
6 rounds 5 russian twists
DB step ups
30 – 30 – 35 – 35 – 35
AMRAP in 12 min
5 Burpees on plate
10 Russian Twists (2-count) 25#
15 Flutterkicks (2-count)
6 rounds + 3 burpees
DB step ups – 20″ box – 20/25/30/30/30
WOD: 12 + 2 burpees with 25# plate.