AMRAP in 16 min (Purple)
8 SA Devils Press/side 20#
16 Weighted Box Steps 20”
Completed 5 rounds + 16 Devil Press + 6 Step Ups
Rounds between 2:42 and 2:53; very pleased with that.
Cashout 6 min for quality
20 Bird Dogs (single count)
20 sec Glute Bridge Hold
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 16 min (Purple)
8 SA Devils Press/side 20#
16 Weighted Box Steps 20”
Completed 5 rounds + 16 Devil Press + 6 Step Ups
Rounds between 2:42 and 2:53; very pleased with that.
Cashout 6 min for quality
20 Bird Dogs (single count)
20 sec Glute Bridge Hold
Sweaty Monday morning! Thanks Ingrid
AMRAP in 16 min
8 SA Devils Press/side (30#)
16 Weighted Box Steps (24”)
4 rounds + 16 DP
+
Cashout
AMRAP in 16 min
8 SA Devils Press/side 20#
16 Weighted Box Steps 20”
Completed 4 Rounds + 5 SA Devils Press
Cash-Out 6 min for quality
20 Bird Dogs (single count)
20 sec Glute Bridge Hold
AMRAP in 16 min
8 SA Devils Press/side 25#
16 Weighted Box Steps 20”
Completed 5 Rounds + 5 SA Devils Press
Cash-Out 6 min for quality
20 Bird Dogs (single count)
20 sec Glute Bridge Hold
AMRAP in 16 min
6 SA Devils Press/side 10lb
16 Weighted Box Steps 12”
Completed 7 Rounds + 4 Weighted step ups
First time I have been able to do any step ups doing 50/50 left & right.
As my right knee isn’t bothering me!
Cash-Out 6 min for quality
20 Bird Dogs (single count)
20 sec Glute Bridge Hold
Thanks Ingrid
AMRAP in 16 mins
8 SA Decils Press/ side (20#)
16 weighted step ups 20”
4 rounds plus 10 step ups
AMRAP in 16 min
8 SA Devils Press/side (35#)
16 Weighted Box Steps (24”)
5 rounds + 12 DP
+
Cashout
Merci Ingrid!
AMRAP in 16 min
8 SA Devils Press/side (35/25#)
16 Weighted Box Steps (24/20”)
Score: 4 rounds + 10 step-ups
That was sweaty!!
March 5, 2021 at 1:23 pm
Reply
AMRAP in 16 min
8 SA Devils Press/side (50/35#) – Used 35#
16 Weighted Box Steps (24/20”)
Score: 4 rounds + 12 devil press
4 rounds + 14 SADP
SADP with 20#
Box Stepups at 20″ with 20#
AMRAP in 16 min
8 SA Devils Press/side (30#)
16 Weighted Box Steps (24”)
5 rounds
+
Cashout
Sweaty mess afterwards. Thanks Ingrid.
Almost used 50# by accident. Thanks for the heads up Cheryl.
6 rounds + 5 Devil Press
Cashout – went for a walk and forgot there was a cashout. Came back and did 3 rounds.
WOD:
AMRAP in 16 min (Modified Brown)
– 8 SA Devils Press/side @ 35#
– 16 Weighted Box Steps @ 20”
Score: 5 rounds + 11 SA Devil Presses
That was the sweatiest mess I have been in for a long time.
No knee pain though so that’s a big win!
Mobility and Warm-up
WOD (Blue/Orange)
AMRAP in 16 min
8 SA Devils Press/side (20#)
16 Weighted Box Steps (20”)
5 Rounds completed within time cap.
Total Reps: 160
Cash out
6 min for quality
20 Bird Dogs (single count)
20 sec Glute Bridge Hold
**Had to skip out on the cash out today.
Thanks Ingrid!!
Practice SA Devils Press
AMRAP in 16 min
8 SA Devils Press/side (35#)
16 Weighted Box Steps (24/20”)
4R + 10 Box step ups
Cashout
6 min for quality
20 Bird Dogs (single count)
20 sec Glute Bridge Hold
Thanks Kevin!
Box step ups at 24”
Amrap 16mins
8 SA Devil’s press/side (15#)
16 weighted step ups
Total- 4rds & 2 SA
Cash out 6mins
20 bird dogs
20 sec glute bridges
Total- 3rds & 10 bd
AMRAP in 16 min
8 SA Devils Press/side (35/25#)
16 Weighted Box Steps (24/20”)
Ended with 5 Rds and 15 Devil Press 35#.
Loved the weight. not enough to force you to stop
Cashout
6 min for quality
20 Bird Dogs (single count)
20 sec Glute Bridge Hold
3 rds while I filled the mat with sweat
AMRAP in 16 min
8 SA Devils Press/side (30#)
16 Weighted Box Steps (24”)
4 rounds
+
Cashout
AMRAP in 16 min
6 SA devil press ( side )
16 weighted sit up rep
4 round 6 step up
cash out
30 bird dog
20 sec clute bridge
Wod as posted, 4 rounds + 3 weighted step ups.
Practice SA Devils Press
AMRAP in 16 min
8 SA Devils Press/side (20#)
16 Weighted Box Steps (24/20”)
4 rounds plus 10 step ups
Cashout
6 min for quality
20 Bird Dogs (single count)
20 sec Glute Bridge Hold
AMRAP in 16 min (Orange)
8 SA Devils Press/side 15lbs
16 Weighted Box Steps 24”
Completed 4 rounds
Cashout 6 min for quality
20 Bird Dogs (single count)
20 sec Glute Bridge Hold
Wod as posted
5 rounds +2 weighted step ups
AMRAP in 16 min
8 SA Devils Press/side (25#)
16 Weighted Box Steps (20”)
Total: 5 rounds + 15 Devils Press
Cashout
6 min for quality
20 Bird Dogs (single count)
20 sec Glute Bridge Hold
16 min AMRAP
8 SA Devils Press/Side (L/R) – 20#
16 Box Step Ups – 20#
4 Rounds + 8 SA DP (L) + 8 SA DP (R)
Practice SA Devils Press: 12-15-20# DB
AMRAP in 16 min
8 SA Devils Press/side (15#)
16 Weighted Box Steps (20”)
>> 4 rounds + 16 SADP
Compare to March 05, 2021: 4 rounds + 16 SADP + 1 WBS
Cashout: 6 min for quality
20 Bird Dogs (single count)
20 sec Glute Bridge Hold
>> 4 rounds
41 Birthday burpess
16 min AMRAP
8 SA Devils Press/Side (L/R) – 25#
16 Box Step Ups – 25#
3 Rounds + 8 SA DP (L) + 8 SA DP (R)