Double Header

EMOTM for 8 min
2 Squat Cleans @ 80%
Max Burpees

AMRAP in 5 min
21 Double Unders
15 Air Squats
9 KBS (70/53#)
Rest 2 minutes, then repeat

Heidi chips away at the toes-to-bar
Heidi chips away at the toes-to-bar

99 thoughts on “Double Header”

  1. Mob. and WU x1 plus 2 min. skipping, Doubles are coming along nicely, Achilles not so much πŸ™ Had to do mostly singles in the WOD due to this
    EMOTM for 8 min.
    2 Squat Cleans @ 75
    Burpees for remainder of the min.
    Total 56 burpees

    AMRAP in 5 min.
    21 Double under, singles
    15 air squats
    9 KBS @ 35
    Rest 2 min. and repeat
    Total: 316

  2. EMOTM for 8 min.
    2 Squat Cleans @ 95#
    Burpees for remainder of the min.

    Total 67 burpees

    AMRAP in 5 min.
    21 Double under
    15 air squats
    9 KBS @ 40#
    Rest 2 min. and repeat

    Total: 312

    Great class I love the double header! Oh those squat cleans following the burpees wow πŸ˜€

      1. Thanks Shane! I was trying to keep pace with you.and lasted for about 1-2 rounds haha! Plan B, just keep moving πŸ™‚

    1. Great job Maria!! I agree, that second set of cleans felt crazy heavy after burpees…yikes!

  3. Great picture Heidi!
    Mobility, and test out shoulder!
    Wu x 1 @ 12
    Group mobility and barbell Wu
    EMOTM for 8 min
    2 squat [email protected](80%) and then max burpees
    Squats @ 215# (47 burpees) that got very tough, wasnt sure if I would stand up a couple of the cleans…
    Wod: Amrap in 5
    21 du’s
    15 air squats
    9 kbs (Russian due to shoulder) @ 80#
    Rest 2 min and repeat
    4 rds 10 squats (211 reps)
    4 rounds 13 du’s (193 reps)
    404 total! Du’s are finally starting to become consistent.. Woohoo.
    Great class Kevin!
    Great work 6 amer’s!

  4. Awesome picture Heidi!

    Mobility
    WU x 1 (12 reps)
    2 min skipping (DU’s)
    Group Mobility + WU

    EMOTM for 8 min
    2 Squat Cleans @ 75#
    Max Burpees

    Total: 63

    AMRAP in 5 min
    21 Double Unders
    15 Air Squats
    9 KBS @35#
    Rest 2 minutes, then repeat

    Total: 294

    Great job everyone! Thanks Kevin πŸ™‚

  5. Mobility
    WU x 1 (12 reps)
    2 min skipping (DU’s)
    Group Mobility + WU

    EMOTM for 8 min
    2 Squat Cleans @ 165#
    Max Burpees

    Total: 52

    AMRAP in 5 min
    21 Double Unders
    15 Air Squats
    9 KBS @53#
    Rest 2 minutes, then repeat

    Total: 267
    Got a PR on DU’s of 21 in the 2nd round.

    Great being back at 6AM!
    Awesome job everyone!

  6. Heather Colleen

    EMOTM for 8 min.
    2 Squat Cleans @ 75#
    Burpees for remainder of the min.

    Total 43 burpees

    AMRAP in 5 min

    21 DUs
    15 Air Squats
    9 KBS @ 30#

    Rest 2 min. and repeat

    Total: 270

    That was ridiculous. πŸ™‚

  7. EMOTM for 8 min.
    2 Squat Cleans @ 100#
    Burpees for remainder of the min.

    Total 41 burpees

    AMRAP in 5 min.
    21 Double under(scaled to 63 singles)
    15 air squats
    9 KBS @ 53#
    Rest 2 min. and repeat

    Total: 247

  8. EMTOM for 8 min
    2 Front Squats @155 (didn’t want to risk back injury)
    Max Burpees

    73 reps

    Rested 5 minutes

    AMRAP in 5 min
    21 Double Unders
    15 Air Squats
    9 KBS (70#)
    Rest 2 minutes, then repeat

    1 – 5 rounds
    2 – 4 + 8 squats

    Total – 433 reps

    My heart may have exploded in the last round. What a gasser.

  9. EMOTM 8 MINS
    2 squat cleans 110#
    max burpees

    63 Burpees

    rest 5 mins…

    AMRAP in 5 min
    21 Double Unders
    15 Air Squats
    9 KBS 53# (russian)
    Rest 2 minutes, then repeat

    Total for both – 396 Reps

  10. My first WOD πŸ™‚

    M+WU (12)

    EMOTM (8 mins)
    2 squat cleans @ 80% (25lb)
    Max burpees (10+7+6+6+6+6+5+7=53)

    Rest 5 mins

    AMRAP (5 mins)
    21 DUs (63 singles)
    15 air squats
    9 KBS @ 20lb
    (97 reps)

    Rest 2 mins

    Repeat AMRAP
    (62 reps)

    TOTAL 159

    Gotta love them burpees! πŸ˜‰

  11. MOB+Wu(12reps)

    EMOTM: 8 min
    2 sets of squat cleans @ 90#
    Max Burpee’s (51)

    Rest 5min

    AMRAP: 5min
    21 DU’s (63 Singles)
    15 Air squats
    9KBS @ 40#

    261

  12. Open WOD 14.4
    161 reps

    Mildly disappointed but I will take it. 48/50 T2B felt good, but my Wall Balls really went off the rails.
    A good “old fashion” chipper. I hope it shows up again this year at CFM.

    1. Nice work Blake, I hope it comes around again as well. Love to try it when I am feeling 100%!

  13. Quickie Warmup

    EMOTM for 8 minutes
    2 squat cleans (100lbs)
    Max burpees
    81 burpees

    WOD rx’d
    249
    1st – 3 rounds plus 15 squats
    2nd – 3 rounds plus 7kbs

    Got our money worth today. Heavy and fast paced. Loved the WOD…now that I’m home.

  14. Mobility
    WU x 1 (12 reps)
    2 min skipping
    Group Mobility + WU

    EMOTM for 8 min
    2 Squat Cleans @ 70#
    Max Burpees

    Total: 61

    AMRAP in 5 min
    21 Double Unders (scaled to 63 singles)
    15 Air Squats
    9 KBS @35#
    Rest 2 minutes, then repeat

    Total: 278

  15. Open WOD 14.4 = 180 reps

    Got one good attempt at a muscle-up, didnt get it, but thats ok! πŸ™‚ I think I did good, or I pretty much did what I expected to do, but was much more brutal than I expected…

    Thanks everyone for the constant yelling near the end, it helped shut down the little voices in my head. Thanks Pat for the judging! One more to go!!

  16. wu x 1
    group wu

    EMOTM for 8 min.
    2 Squat Cleans @ 140#
    Burpees for remainder of the min.

    Total 59 burpees

    AMRAP in 5 min.
    21 Double under – scaled to 63 singles
    15 air squats
    9 KBS @ 53#
    Rest 2 min. and repeat

    Total: 319

  17. Mobility
    WU x 1 (12 reps)
    Skipping

    EMOTM 8 min
    2 squat cleans @ 80% 65# (didn’t do 80%…more like 60% and that was enough)
    Max burpees
    Score: 40

    AMRAP 5 min
    21 DU (63 singles)
    15 squats
    9 KBS (35#)
    Rest 2 min repeat

    2 rounds + 2 KBS
    2 rounds + 13 squats
    Total: 252

  18. Emotm 8min
    2 cleans #95 (one arm)
    Burpees for remainder
    *57 burpees*
    Amrap 5(2 rounds)
    21 du
    15 air squats
    9kbs 35#
    *257*

  19. M+WU (12)

    EMOTM (8 mins)
    2 squat cleans @ 80% (130lb)
    Max burpees (12+10+9+9+8+4+11+6=69)

    Rest 5 mins

    AMRAP (5 mins)
    21 DUs
    15 air squats
    9 KBS @ 53lb
    (138 reps)

    Rest 2 mins

    Repeat AMRAP
    (112 reps)

    TOTAL 250

  20. EMOTM for 8 min.
    2 Squat Cleans @ 65#
    Burpees for remainder of the min.
    Total 36 burpees

    AMRAP in 5 min.
    21 Double unders (scaled to 63 singles)
    15 air squats
    9 KBS @ 30
    Rest 2 min. and repeat
    Total: 246

    Wow! Crazy workout!

  21. mob wux1 12 rep
    group mob wu
    EMOTM for 10 min
    2 front squat @ 125#
    max burpees
    59 burpees

    AMRAP in 5 min

    21 DU ( 5 DU 48 single)
    15 squats
    9 KBS @ 53#
    rest 2 min

    3 round
    3 round
    total 270

  22. Mobility
    Warm up x1 (12 reps)
    Group mobility and warm up

    WOD: emotm for 8 minutes:
    – 2 front squats #50
    -max burpees

    Total: 63 burpees….

    And if that wasn’t enough:
    Amrap in 5 mintes of:
    -21double unders scaled to 63 singles
    -15 squats
    -9 KBS #30
    Rest for 2 minutes and repeat!

    Total number of reps: 252!
    Great work everyone!

  23. Mob
    WU x1 (12 reps)
    2 minutes skipping (doubles)

    EMOTM for 8 minutes
    2 squat cleans #40
    max burpees

    Total: 47 burpees

    AMRAP in 5 minutes
    21 doubles
    15 squats
    9 KBS #25
    Rest for 2 minutes and repeat.

    Total reps: 228.

    WOW!

    Thanks Amanda!

  24. mobility
    Wux1

    EMOTM @ 205
    Burpees= 68

    WOD

    4 Rounds 20 Dus
    4 Rounds 10 Dus

    Score= 390 RX

    oh god my legs were toast from yesterday squat cleans barely happened and air squats weren’t feeling so good either good workout besides that :p

  25. Mob
    Wu
    Emotm 8 min
    2 s.q. 155#
    Max burpees
    Total 73

    Amrap 5 min
    21 du
    15 air squats
    9 Kbs 50#
    Rest 2 min rinse and repeat

    4rd + 11squats
    4rd + 5 du
    Total = 397reps

    My legs were ceasing up like I was the tin man in a rain storm. I was glad when that one was over. On a good note I was able to do all my du’s unbroken tonight :).

    Good class Amanda

  26. MOB
    WU x 1 (12 reps)

    Group Mob + WU

    EMOTM for 8 min
    – 2 Squat Clean @ 30#
    – Max Burpees
    (7-5-5-4-5-4-3-5)

    Total : 38 Burpees

    5 Min AMRAP x2
    – 21 DU
    – 15 Squats
    – 9 KBS @ 25#
    — Rest 2 min —
    First Time : 2 rounds + 21 DU
    Second Time : 2 rounds

    Total : 201 reps

  27. Mob + WU X1 ( 12 reps

    EMOTM for 8 min
    2 squat cleans @ 40#
    max burpees
    total 57

    AMRAP for 5 min
    -21 DU ( 63 singles)
    -15 air squats
    -9 KBS @ 25#

    Rest 2 min and repeat

    Got 3 rounds even & 2 rounds + 4 KBS

    Total:265 reps

    Thiswas a good one!!

  28. EMOTM for 8 min
    2 Squat Cleans @ 75lbs
    Max Burpees
    Total 49

    AMRAP in 5 min
    21 Double Unders (63 singles)
    15 Air Squats
    9 KBS 20lbs ( i went light for my lower back)
    Rest 2 minutes, then repeat

    Total Reps 232

  29. Mob, WUx1 (12 reps – all green band pullups again!)

    EMOTM for 8 min
    2 Squat Cleans @ 80#
    Max Burpees
    Total: 36

    My burpees are still fairly slow but I love squat cleans!

    AMRAP in 5 min
    21 Double Unders – Scaled – 63 singles
    15 Air Squats
    9 KBS 40#
    Rest 2 minutes, then repeat

    Total: 204

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