AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count)
15 Flutterkicks (2-count)
Inverted
19 thoughts on “Bring a Friend Day”
Heather Skeard
Joined the 6amers for the first time in a while!
Dumbbell box step ups with the front rack position… I hate these
10 reps x 5 rounds
20-25-20-25-20
Switched up the load every round. My quads are tired from last night
WOD: amrap in 12 mins
5 burpees
10 Russian twists (2 count) – used a 25# kettlebell as per Kevin’s suggestion to make them harder…well that was interesting
15 flutter kicks (used 25# plate)
Total = 11 rounds + 13 reps
Pro tip: don’t listen to Kevin’s advice
Jeff Leger
50 Cal Assault Bike
Dumbbell Step-up
5 sets of 10 steps
35,35,40,45,50
AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count)
15 Flutterkicks (2-count)
8 Rounds even, did not have time to get one burpee in
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…
Joined the 6amers for the first time in a while!
Dumbbell box step ups with the front rack position… I hate these
10 reps x 5 rounds
20-25-20-25-20
Switched up the load every round. My quads are tired from last night
WOD: amrap in 12 mins
5 burpees
10 Russian twists (2 count) – used a 25# kettlebell as per Kevin’s suggestion to make them harder…well that was interesting
15 flutter kicks (used 25# plate)
Total = 11 rounds + 13 reps
Pro tip: don’t listen to Kevin’s advice
50 Cal Assault Bike
Dumbbell Step-up
5 sets of 10 steps
35,35,40,45,50
AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count)
15 Flutterkicks (2-count)
8 Rounds even, did not have time to get one burpee in
That was a lot worse then I thought
Nice big 6am class
Thanks Kevin
Dumbbell Step-ups x10 (held at side because I still can’t rack on the left)
@20″ box – 25 – 30 – 30 – 30 – 35
AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count) 25#
15 Flutterkicks (2-count)
9 rounds + 2 burpees
Dumbbell Step-up
5 sets of 10 steps – 10 ,10, 12, 15, 20#
AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count) 10# plate
15 Flutterkicks (2-count) – one foot on floor
= 9 rounds + 2 burpees
Thanks Kevin!
Oops! Russian Twists were modified with one foot on floor, not Flutterkicks.
Sadly, no friends…
Dumbbell Step-up
5 sets of 10 steps
8’s and 10’s
AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count), 25# Plate
15 Flutterkicks (2-count)
8 R, 9 Flutter Kicks
Fun times!
WOD with 25# plate for Russsian Twists and regular Flutterkicks
11 rounds + 1 Russian Twist.
I nearly died trying to keep Jeff Leech’s pace. It was fun. 🙂
WUx1 + CS
Dumbbell Step-ups
5 sets of 10 steps 24”
30-30-35-35-40 (all from the rack position)
AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count), 45# Plate
15 Flutterkicks (2-count) – 45# held over
9 rounds + 6 Russian Twists
Thanks Kevin!
Dumbbell Step-up
5 sets of 10 steps
#35 50 50 50 50
AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count) 45# kettlebell
15 Flutterkicks (2-count)
12 + 1 RX
Please cancel my 5pm, I’m having to come at 7 instead
Dumbbell Step-up
5 sets of 10 steps
25-30-35-40-50
AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count) 25#plate
15 Flutterkicks (2-count
9 Rounds
Thanks Kevin!
Dumbbell Step-ups x10 (held at side)
@20″ box 25-30
@24″box 35-40-45
AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count) 25#
15 Flutterkicks (2-count)
10 rounds + 2 burpees
Dumbbell Step-ups
5 sets of 10 steps
35-40-45-50-50#
(Used a 20” box – mixed it up between front rack and off to the side)
AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count) 35# KB
15 Flutterkicks (2-count) 45# plate
13 Rounds + 10 RT
Mobility and Wu
Db step ups to @ 20” box
40/50/55/60/65# all in the front rack position Did 5 reps on one leg before switching to other
Wod: Amrap in 12 minutes
5 burpees
10 Russian twist @ 35# kb
15 flutter kicks @ 25# plate overhead
13 rds + 4 burpees
Thanks for the class Kevin!! Great work everybody
Dumbbell Step-ups
5 sets of 10 steps
20-25-25-25-20# first three sets hanging, last two in front rack
AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count)
15 Flutterkicks (2-count)
Wod w 15# and held overhead for flutter kicks
Had a wicked knot in my right calf the whole class, tried to work it out but it was super painful.
7 rounds + 5burpees
Thanks Joanna
DB Box Step Ups
5 sets of 10 steps
30 – 35 – 40 – 45# (front rack) – 50# (KB)
AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count) 25# KB
15 Flutterkicks (2-count) 25# plate
10 rounds + 5 Burpees
… or maybe 11+5… I forgot to love some pennies and just kept moving.
It sucks when you forget to love your pennies.
Dumbbell Step-up
5 sets of 10 steps
15# front rack – 20# hanging – 20# front rack – 20# front rack (only did 6 reps – left hip was sore)
AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count) – 15#
15 Flutterkicks (2-count)
Score: 9 rounds and 3 burpees
Dumbbell Step-up
5 sets of 10 steps
18” Box 10-12-12-12-12#
AMRAP in 12 min
5 Burpees
10 Russian Twists (2-count)
15 Flutterkicks (2-count)
8rounds 5 burpees