Double Header

By / March 24, 2014

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”

  2. Alaina

    Mob. and WU x1 plus 2 min. skipping, Doubles are coming along nicely, Achilles not so much 🙁 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

  3. Maria

    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 😀

      1. Maria

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

    4. Alaina

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

  4. Shane Hayes

    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!

  5. Kelly B

    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 🙂

  6. Gabriel

    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!

  7. 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. 🙂

  8. Kevin Mack

    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

  9. Kevin

    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.

  10. Jo

    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

  12. Hannah

    My first WOD 🙂

    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! 😉

  13. Ryan H.

    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

  14. Blake

    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. Shane Hayes

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

  15. Gillyon

    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.

  16. Amy Hogan

    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

  17. Mario

    Open WOD 14.4 = 180 reps

    Got one good attempt at a muscle-up, didnt get it, but thats ok! 🙂 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!!

  18. Frank

    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

  19. Melissa H

    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

  20. Daniel

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

  21. Shawn Johnson

    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

  22. BJ

    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!

  23. Gilles

    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

  24. Ginette

    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!

  25. Krystal

    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!

  26. Lance

    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

  27. Craig H

    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

  30. Brigitte

    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

  31. Annie

    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!!

  32. Tara

    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

  33. John Gunn

    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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