Mixing it up

By Kevin Wood / March 18, 2019 March 18, 2019

Split Squats x8/leg
4 sets

AMRAP in 3 minutes
Burpees

Rest 2 min

AMRAP in 5 minutes
10 Alternating DB Snatch
10 DB Squats

Rest 2 min

AMRAP in 3 minutes
Burpees

32 thoughts on “Mixing it up”

Cheryl
March 18, 2019 at 7:30 am

Split Squats x8/leg, 4 sets: 10-12-12-15#

AMRAP in 3 minutes
– Burpees = 32
Rest 2 min

AMRAP in 5 minutes
– 10 Alternating DB Snatch (15#)
– 10 DB Squats
= 4 rounds + 5 DB squats
Rest 2 min

AMRAP in 3 minutes
– Burpees = 32

Total = 159 reps, Thx Kevin!
1. Heidi
  March 18, 2019 at 7:43 pm
  
  Matched your burpees…NICE
Amanda
March 18, 2019 at 8:07 am

It’s a dance club wherever Mel goes
Janet
March 18, 2019 at 8:47 am

Split Squats x8/leg
4 sets
15# dumbbells for all rounds

AMRAP in 3 minutes
Burpees
44

Rest 2 min

AMRAP in 5 minutes
10 Alternating DB Snatch
10 DB Squats
4 rounds and 2 snatches left shoulder felt ok 🙂 at 25#

Rest 2 min

AMRAP in 3 minutes
Burpees
39

total reps 165
1. Melanie
  March 18, 2019 at 11:40 am
  
  Good hustle on the burpees girl!
Remi F
March 18, 2019 at 9:39 am

Split Squats x8/leg
4 sets
It went from 25, to 30, then down to 20#…

AMRAP in 3 minutes
Burpees = 40

Rest 2 min

AMRAP in 5 minutes
10 Alternating DB Snatch (w/ 30#)
10 DB Squats
4 rounds + 1 = 81

Rest 2 min

AMRAP in 3 minutes
Burpees = 32

153 reps.
I survived after 34 days off!
Rob C
March 18, 2019 at 10:38 am

Split Squats x8/leg
4 sets
20-25-35-40

AMRAP in 3 minutes
Burpees
– 30
Rest 2 min

AMRAP in 5 minutes 35#
10 Alternating DB Snatch
10 DB Squats
4 rounds + 5 Snatches
Rest 2 min

AMRAP in 3 minutes
Burpees
26

Total 141
Melanie
March 18, 2019 at 11:38 am

Split Squats x8/leg
4 sets
Managed 3 sets with 12# dumbells
This movement is usually quite challenging for me, today felt doable.. Maybe I am getting better at this stuff 🤷‍♀️

AMRAP in 3 minutes
Burpees – 39

Rest 2 min

AMRAP in 5 minutes
10 Alternating DB Snatch
10 DB Squats
30# – 3 rounds plus 2 DB Snatch
Rest 2 min

AMRAP in 3 minutes
Burpees – 38
159 reps

Happy with reps considering I am still congested, it felt good to move! Thanks Coach!
Allyson
March 18, 2019 at 1:26 pm

Split Squats x8/leg
4 sets
20-25-30-30

AMRAP in 3 minutes
Burpees
– 40
Rest 2 min

AMRAP in 5 minutes 25#
10 Alternating DB Snatch
10 DB Squats
4 rounds + 10 Snatches
Rest 2 min

AMRAP in 3 minutes
Burpees
38

Total 168
Alexandre GARAULT
March 18, 2019 at 1:40 pm

Split squats, 4 sets at 10 lbs. Quite the balance challenge…

1 round: 31 reps
2nd round: 82 reps
3rd round: 28 reps.
Total: 141 reps.

Thank you Coach Amanda!
Laura
March 18, 2019 at 1:46 pm

Split Squats x8/leg
4 sets
Usually don’t have trouble with these but today they bothered my back foot
15#-10#-BW-BW

AMRAP in 3 minutes
Burpees – 47

Rest 2 min

AMRAP in 5 minutes
10 Alternating DB Snatch
10 DB Squats
25# – 3 rounds plus 5 squats
Squats were slow and hard @25# 🙁

Rest 2 min

AMRAP in 3 minutes
Burpees – 49

171 reps

Fun class, thanks Amanda!
1. Heidi
  March 18, 2019 at 7:46 pm
  
  More burpees in the 2nd round…WTF?
Kevin
March 18, 2019 at 2:27 pm

Wasn’t able to do the split squats. Really bothered my knee. Farted around with mobility, squats, and lunges.

WOD @ 50#
205 reps

Burpees – 50
WOD – 108
Burpees – 47

Good race Laura!
Jeff Leger
March 18, 2019 at 3:39 pm

Split Squats x8/leg – Worked up to 50 lbs x 2
4 sets

AMRAP in 3 minutes
Burpees – 45 Reps

Rest 2 min

AMRAP in 5 minutes
10 Alternating DB Snatch
10 DB Squats – 5 round + 1 Snatch

Rest 2 min

AMRAP in 3 minutes
Burpees – 39 Reps

WOD – 185 Reps

50 Cal Assault Bike – 3:58 a few minutes after the WOD.

Nice job nooners
Mike Moody
March 18, 2019 at 4:37 pm

Split squats “depending” despite the contrary

35lbs
25lbs
12 lbs
And the all sucked

WOD
33 burpees

5 min amrap
4+8 = 88 reps (35#)

29 burpees

Solid 150reps
Stephdh120
March 18, 2019 at 5:31 pm

Split sq x8/leg
0/0/10/10#

Amrap 3 mins
Burpees (29)
Rest 2 min
Amrap 5 mins
10 alt db Snatch(15#)
10 db sq (104)
Rest 2 min
Amrap 3 min
Burpees (28)
Total reps: 161
Aubrey
March 18, 2019 at 6:32 pm

Split sq x8/leg
20# 4rds

Amrap 3 mins
Burpees (42)
Rest 2 min
Amrap 5 mins
10 alt db Snatch(30#)
10 db sq (100)
Rest 2 min
Amrap 3 min
Burpees (39)
Total reps: 181
Thanks Kevin
Christie Neate
March 18, 2019 at 6:39 pm

Split Squats x8 per leg
4 sets

Did one set with 10# and my knee wouldn’t get me through a second set.

Subbed 25# rack lunges alternating for the remaining sets

AMRAP in 3 minutes
– Burpees = 30

Rest 2 min

AMRAP in 5 minutes
– 10 Alternating DB Snatch (25#)
– 10 DB Cleans with 25# DBs
= 3 rounds + 7 DB Cleans
Rest 2 min

AMRAP in 3 minutes
– Burpees = 31

Total = 128 reps

Bummed in having to sub the strength and part of the wod due to my knee; but glad I did.

Thanks for the class Kevin!
Del
March 18, 2019 at 6:43 pm

Split Squats x8/leg
4 sets
0-15-15-15
AMRAP in 3 minutes
Burpees – 41

Rest 2 min

AMRAP in 5 minutes
10 Alternating DB Snatch 50#
10 DB Squats – 90

Rest 2 min

AMRAP in 3 minutes
Burpees – 38

169 reps

Thanks Kevin!
Fred
March 18, 2019 at 7:11 pm

Split Squats x8/leg
4 sets
20#DBs-20#-20#-bodyweight-40lb vest
Balance issues. Was much better with the vest.

AMRAP in 3 minutes
Burpees – 42

Rest 2 min

AMRAP in 5 minutes = 83
10 Alternating DB Snatch
10 DB Squats

Rest 2 min

AMRAP in 3 minutes
Burpees – 35

Score: 161
GillesGautreau
March 18, 2019 at 7:15 pm

mob wux1
split squat x 8 leg
20 # 4 set
AMRAP in 3 min
burpees
40 rep
rest 2 min
AMRAP in 5 min
10 alt DB snatch 30#
10 DB squat
5 round 5 rep
rest 2 min
AMRAP in 3 min
burpees
41 rep
total 186 rep
Samantha Black
March 18, 2019 at 7:27 pm

Split squats: 20#

These bothered the top of my foot where the tendon is inflamed.

WOD @ 30#
Burpees: 48
Couplet: 101
Burpees: 41

Almost puked on the way home.
1. Karen
  March 18, 2019 at 8:00 pm
  
  Split squats
  BWx3, #10
  Found these hard and painful
  
  WOD #25DB
  31 burpees
  4rds plus 7 DB snatch= 87 reps
  30 burpees
  148 reps
Stacey Simpson
March 18, 2019 at 7:55 pm

Split Squats x8/leg
4 sets – bodyweight – then 3 sets with 10# DB

AMRAP in 3 minutes
Burpees – 29

Rest 2 min

AMRAP in 5 minutes
10 Alternating DB Snatch
10 DB Squats
4 rounds & 2 Snatch with 20# DB =82

Rest 2 min

AMRAP in 3 minutes
Burpees – 32

Total : 143
Heidi
March 18, 2019 at 7:58 pm

Split Squats x8/leg
15-20-25-25

3 min AMRAP Burpees = 43
Rest 2 min
5 Min AMRAP 10 DB Snatch + 10 DB Squats with 25# = 5 Rounds
Rest 2 min
3 min AMRAP Burpees = 35
Total Reps = 178

That was pretty gross.
Jo
March 18, 2019 at 8:46 pm

Split squats 15s 20s 20s 25s

Wod with 25# DB – 214
(54 – 111 – 49)
Shane Hayes
March 18, 2019 at 8:54 pm

Split squats x 8
40/50/50/50#

Wod @50#
Burpees (67)
Snatches and squats (104) 5rds 4 snatches
Burpees (53) that was hard…
224 reps
Marcel
March 18, 2019 at 9:02 pm

AMRAP in 3 minutes
– Burpees = 42
Rest 2 min

AMRAP in 5 minutes
– 10 Alternating DB Snatch (35#)
– 10 DB Squats
= 4 rounds + 4 DB squats
Rest 2 min

AMRAP in 3 minutes
– Burpees = 35

Total = 171 reps, Thx Kevin
Derek
March 18, 2019 at 9:17 pm

Split Squats x8/leg
4 sets
25lb for all sets

AMRAP in 3 minutes
35 burpess
83 WOD
37 burpess

Score 155

Thanks Marcel !
Janelle
March 18, 2019 at 9:21 pm

Split squats x 8
Practice set /20/20/20#

Wod @35#
Burpees (45)
Snatches and squats (76)
Burpees (43) that was hard…
164 reps
Gabriel
March 19, 2019 at 4:58 pm

Split squats x 8
Practice set 20-20-25-25

WOD @ 50#
161 reps

Burpees – 50
WOD – 64
Burpees – 47
Kelly B
March 26, 2019 at 12:13 pm

Split Squats x8/leg
4 sets
10#DB, BW, BW, BW

AMRAP in 3 minutes
Burpees: 44

Rest 2 min

AMRAP in 5 minutes
10 Alternating DB Snatch @30#
10 DB Squats
4 rounds + 9 DB Squats

Rest 2 min

AMRAP in 3 minutes
Burpees: 41

Total: 184

Mixing it up

32 thoughts on “Mixing it up”

Popular Posts

Only 20 Minutes of Work ¯\_(ツ)_/¯

Opposite Day

API Test

Start here