AMRAP in 18 min
6 Burpee Box Step Ups
9 Bent Over Rows (45#)
12 Push Press (45#)
11 Rounds + 6 +9 (1m27s to 1m40s)
Accessory 3 sets
10 Box Dips
10 Plank Switches
20 sec Side Plank (R)
20 sec Side Plank (L)
Merci Ingrid!
Ang
AMRAP in 18 mins
6 burpee box jumps (20”)
9 bent over rows (45#)
12 push press (45#)
8 rounds plus 4 box jumps plus 1 burpee
Accessory 3 sets
10 box dips
10 plank switches
20 secs side plank (R)
20 secs side plank (L)
Thanks Kevin
John Hunt
AMRAP in 18 min
6 Burpee Box Jumps 24”
9 Bent Over Rows 65#
12 Push Press 65#
10 Rounds + 4 BBJ
Accessory
3 sets
10 Box Dips
10 Plank Switches
20 sec Side Plank (R)
20 sec Side Plank (L)
Thanks Kevin
Amanda
WOD as posted: 10 rounds + 3 BBJ
Fun one
Laura
AMRAP in 18 min
6 Burpee Box Step Ups
9 Bent Over Rows (45#)
12 Push Press (45#)
11 Rounds + 3BBJ
Accessory 3 sets
10 Box Dips
10 Plank Switches
20 sec Side Plank (R)
20 sec Side Plank (L)
Kelly B
AMRAP in 18 min
6 Burpee Box Jumps
9 Bent Over Rows (45#)
12 Push Press (45#)
Total: 12 rounds + 5 burpee box jumps
Accessory
3 sets
10 Box Dips
10 Plank Switches
20 sec Side Plank (R)
20 sec Side Plank (L)
Thanks Ingrid. Happy Weekend!
Blake
AMRAP in 18 min:
— 6 Burpee Box Step-Ups @ 20″
— 9 Bent Over Rows @ 65#
— 12 Push Press @ 65# (all unbroken)
SCORE: 11 Rounds even
… also mastered the overhand-bent-over-row-into-a-clean technique.
Accessory Work: hard
Amanda Hunt
AMRAP in 18 min
6 Burpee Box Step Ups
9 Bent Over Rows (35#)
12 Push Press (35#)
Rounds – 10R completed!!
Accessory
3 sets
10 Box Dips *bent knee 20″
10 Plank Switches
20 sec Side Plank (R)
20 sec Side Plank (L)
Due to my shoulder I did 40sec Plank for the 3rd round instead of side planks.
Thanks Ingrid!!
John Gunn
WOD @ Orange
11 rounds + 1 rep
Accessory work complete ✅
Thanks Ingrid!!
Cheryl
AMRAP in 18 min
6 Burpee Box Jumps (20”)
9 Bent Over Rows (35#)
12 Push Press (35#)
>> 8 rounds + 2 BBJs
Accessory
3 sets
10 Box Dips (20”)
10 Plank Switches
20 sec Side Plank (R)
20 sec Side Plank (L)
Fun class! Even perspired (slightly). Thanks Ingrid.
Kevin
Qod : pool!
11 rounds + 5 push press
Loved the wod!
Gabriel
AMRAP in 18 min
6 Burpee Box Jumps
9 Bent Over Rows (65#)
12 Push Press (65#)
Total: 11 rounds + 6 BOR
Accessory
3 sets
10 Box Dips
10 Plank Switches
20 sec Side Plank (R)
20 sec Side Plank (L)
Merci Ingrid!
Samantha Both
11 rounds flat @ 45#
Subbed pushups for dips because they were aggravating my shoulders
Nick Simpson
AMRAP in 18 min
6 Burpee Box Step Ups
9 Bent Over Rows @45#
12 Push Press
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…
AMRAP in 18 min
6 Burpee Box Step Ups
9 Bent Over Rows (35#)
12 Push Press (35#)
Rounds – I think 10R and 2 Burpee Box Step Ups
Accessory
3 sets
10 Box Dips *bent knee 20″
10 Plank Switches
20 sec Side Plank (R)
20 sec Side Plank (L)
Thanks Kevin!
AMRAP in 18 min
6 Burpee Box Step Ups
9 Bent Over Rows (45#)
12 Push Press (45#)
11 Rounds + 6 +9 (1m27s to 1m40s)
Accessory 3 sets
10 Box Dips
10 Plank Switches
20 sec Side Plank (R)
20 sec Side Plank (L)
Merci Ingrid!
AMRAP in 18 mins
6 burpee box jumps (20”)
9 bent over rows (45#)
12 push press (45#)
8 rounds plus 4 box jumps plus 1 burpee
Accessory 3 sets
10 box dips
10 plank switches
20 secs side plank (R)
20 secs side plank (L)
Thanks Kevin
AMRAP in 18 min
6 Burpee Box Jumps 24”
9 Bent Over Rows 65#
12 Push Press 65#
10 Rounds + 4 BBJ
Accessory
3 sets
10 Box Dips
10 Plank Switches
20 sec Side Plank (R)
20 sec Side Plank (L)
Thanks Kevin
WOD as posted: 10 rounds + 3 BBJ
Fun one
AMRAP in 18 min
6 Burpee Box Step Ups
9 Bent Over Rows (45#)
12 Push Press (45#)
11 Rounds + 3BBJ
Accessory 3 sets
10 Box Dips
10 Plank Switches
20 sec Side Plank (R)
20 sec Side Plank (L)
AMRAP in 18 min
6 Burpee Box Jumps
9 Bent Over Rows (45#)
12 Push Press (45#)
Total: 12 rounds + 5 burpee box jumps
Accessory
3 sets
10 Box Dips
10 Plank Switches
20 sec Side Plank (R)
20 sec Side Plank (L)
Thanks Ingrid. Happy Weekend!
AMRAP in 18 min:
— 6 Burpee Box Step-Ups @ 20″
— 9 Bent Over Rows @ 65#
— 12 Push Press @ 65# (all unbroken)
SCORE: 11 Rounds even
… also mastered the overhand-bent-over-row-into-a-clean technique.
Accessory Work: hard
AMRAP in 18 min
6 Burpee Box Step Ups
9 Bent Over Rows (35#)
12 Push Press (35#)
Rounds – 10R completed!!
Accessory
3 sets
10 Box Dips *bent knee 20″
10 Plank Switches
20 sec Side Plank (R)
20 sec Side Plank (L)
Due to my shoulder I did 40sec Plank for the 3rd round instead of side planks.
Thanks Ingrid!!
WOD @ Orange
11 rounds + 1 rep
Accessory work complete ✅
Thanks Ingrid!!
AMRAP in 18 min
6 Burpee Box Jumps (20”)
9 Bent Over Rows (35#)
12 Push Press (35#)
>> 8 rounds + 2 BBJs
Accessory
3 sets
10 Box Dips (20”)
10 Plank Switches
20 sec Side Plank (R)
20 sec Side Plank (L)
Fun class! Even perspired (slightly). Thanks Ingrid.
Qod : pool!
11 rounds + 5 push press
Loved the wod!
AMRAP in 18 min
6 Burpee Box Jumps
9 Bent Over Rows (65#)
12 Push Press (65#)
Total: 11 rounds + 6 BOR
Accessory
3 sets
10 Box Dips
10 Plank Switches
20 sec Side Plank (R)
20 sec Side Plank (L)
Merci Ingrid!
11 rounds flat @ 45#
Subbed pushups for dips because they were aggravating my shoulders
AMRAP in 18 min
6 Burpee Box Step Ups
9 Bent Over Rows @45#
12 Push Press
8 Rounds + 6 burpee box step ups
Accessory
3 sets
10 Box Dips *bent knee 20″
10 Plank Switches
20 sec Side Plank (R)
20 sec Side Plank (L)
AMRAP in 18 min
6 Burpee Box Jumps (24″)
9 Bent Over Rows (45#)
12 Push Press (45#)
9rds + 1 jump
Accessory
3 sets
10 Box Dips
10 Plank Switches
20 sec Side Plank (R)
20 sec Side Plank (L)