AMRAP in 5 minutes
10 Alternating DB Snatch
10 DB Squats
Rest 2 min
AMRAP in 3 minutes
Burpees
Gym or dance club?
32 thoughts on “Mixing it up”
Cheryl
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!
Heidi
Matched your burpees…NICE
Amanda
It’s a dance club wherever Mel goes
Janet
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 π at 25#
Rest 2 min
AMRAP in 3 minutes
Burpees
39
total reps 165
Melanie
Good hustle on the burpees girl!
Remi F
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
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
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 π€·ββοΈ
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
Split Squats x8/leg
4 sets
20-25-30-30
AMRAP in 3 minutes
Burpees
β 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
Split squats, 4 sets at 10 lbs. Quite the balance challenge…
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 β 47
Rest 2 min
AMRAP in 5 minutes
10 Alternating DB Snatch
10 DB Squats
25# β 3 rounds plus 5 squats
Squats were slow and hard @25# π
Rest 2 min
AMRAP in 3 minutes
Burpees β 49
171 reps
Fun class, thanks Amanda!
Heidi
More burpees in the 2nd round…WTF?
Kevin
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
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
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
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
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
Split Squats x8 per leg
4 sets
Did one set with 10# and my knee wouldnβt get me through a second set.
Subbed 25# rack lunges alternating for the remaining sets
AMRAP in 3 minutes
β Burpees = 30
Rest 2 min
AMRAP in 5 minutes
β 10 Alternating DB Snatch (25#)
β 10 DB Cleans with 25# DBs
= 3 rounds + 7 DB Cleans
Rest 2 min
AMRAP in 3 minutes
β 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.
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
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
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
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.
Karen
Split squats
BWx3, #10
Found these hard and painful
WOD #25DB
31 burpees
4rds plus 7 DB snatch= 87 reps
30 burpees
148 reps
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…
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!
Matched your burpees…NICE
It’s a dance club wherever Mel goes
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 π at 25#
Rest 2 min
AMRAP in 3 minutes
Burpees
39
total reps 165
Good hustle on the burpees girl!
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!
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
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 π€·ββοΈ
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!
Split Squats x8/leg
4 sets
20-25-30-30
AMRAP in 3 minutes
Burpees
β 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
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!
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 β 47
Rest 2 min
AMRAP in 5 minutes
10 Alternating DB Snatch
10 DB Squats
25# β 3 rounds plus 5 squats
Squats were slow and hard @25# π
Rest 2 min
AMRAP in 3 minutes
Burpees β 49
171 reps
Fun class, thanks Amanda!
More burpees in the 2nd round…WTF?
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!
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
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
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
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
Split Squats x8 per leg
4 sets
Did one set with 10# and my knee wouldnβt get me through a second set.
Subbed 25# rack lunges alternating for the remaining sets
AMRAP in 3 minutes
β Burpees = 30
Rest 2 min
AMRAP in 5 minutes
β 10 Alternating DB Snatch (25#)
β 10 DB Cleans with 25# DBs
= 3 rounds + 7 DB Cleans
Rest 2 min
AMRAP in 3 minutes
β 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!
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!
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
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
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.
Split squats
BWx3, #10
Found these hard and painful
WOD #25DB
31 burpees
4rds plus 7 DB snatch= 87 reps
30 burpees
148 reps
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
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.
Split squats 15s 20s 20s 25s
Wod with 25# DB – 214
(54 – 111 – 49)
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
AMRAP in 3 minutes
β Burpees = 42
Rest 2 min
AMRAP in 5 minutes
β 10 Alternating DB Snatch (35#)
β 10 DB Squats
= 4 rounds + 4 DB squats
Rest 2 min
AMRAP in 3 minutes
β Burpees = 35
Total = 171 reps, Thx Kevin
Split Squats x8/leg
4 sets
25lb for all sets
AMRAP in 3 minutes
35 burpess
83 WOD
37 burpess
Score 155
Thanks Marcel !
Split squats x 8
Practice set /20/20/20#
Wod @35#
Burpees (45)
Snatches and squats (76)
Burpees (43) that was hardβ¦
164 reps
Split squats x 8
Practice set 20-20-25-25
WOD @ 50#
161 reps
Burpees β 50
WOD β 64
Burpees β 47
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