In 20 min:
75/60 Cal Row
With remaining time, AMRAP:
10 Box Jump Overs (24/20”)
16 Goblet Squats (50/35#)
Cashout
2-4 rounds for quality
10 MacKenzie Pushups
10 SL Glute Bridge/side
Squat Until You Walk Funny
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Jenn C
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Mobility and Warm up
WOD
In 20 mins
60 Cal Row
With remaining time
AMRAP
10 Box Jump Overs(20”)
12 Goblet Squats(35”)
**Completed 10 Rounds (220 reps)
Cashout
2-4 Rounds
10 Mackenzie Push-ups
10 SL Glute Bridge / side
Thanks Ingrid!!
Holy Moly Amanda. Nice work!
Thanks Jackie!! I surprised myself on this one!!😃
Nice work is right!! That’s awesome!
WOD
In 20 Min
60 Cal Row
In remaining time:
10 Box Step Overs, 20”
12 Goblet Squats @ 25
8R, 1 Box Step
Cashout 2R
10 MacKenize Push-ups
10 SL Glute Bridge/Side
Legs are toast!
In 20 min:
60 Cal Row (around 4:28)
With remaining time, AMRAP:
10 Box Jump Overs (20”)
16 Goblet Squats (35#)
Total: 9 rounds + 5 goblet squats
Cashout
3 rounds for quality
10 MacKenzie Pushups
10 SL Glute Bridge/side
1 mile ruck pre-WOD
WOD
In 20 Min
60 Cal Row
In remaining time:
8 Box Jump Overs, 20”
10 Goblet Squats @ 30#
9 rounds + 7 box jump overs
Thanks Ingrid for smashing my hammies after hahaha
In 20 min:
75 Cal Row
With remaining time, AMRAP:
10 Box Jump Overs (24”)
12 Goblet Squats (50#)
8 rounds+5 bjo
In 20 min:
75 Cal Row (4:16 min)
With remaining time, AMRAP:
10 Box Jump Overs 24”
12 Goblet Squats 50#
10 Rounds + 4 Box Jumps (224 Reps)
Cashout
2 rounds for quality
10 MacKenzie Pushups
10 SL Glute Bridge/side
Thanks Blake!
Brown
75 cal row 3:32
10 BJ 24″
16 kB squats
11 Rds 1 bj
287 reps
In 20 min:
60 Cal Row
With remaining time, AMRAP:
10 Box Jump Overs (20”)
16 Goblet Squats (35#)
Back is still tight so I lost the kB and switched to step overa in the second round. Goblet squats required to much back arching for today.
11 rounds and 1 step over (ish…)
Cashout
2 ounds for quality
10 MacKenzie Pushups
20 Glute Bridge (was supposed to be SL but that twisted my back to much lol)
I knew today wasn’t going to work for goblet backs (back was already fired up).
With a 20# weight vest:
75 Cal Bike (6:10)
9 rounds + 1 BJ
2 rounds of cashout
WOD
In 20 mins
65 Cal Row
With remaining time
AMRAP
10 Box Jump Overs(24”)
12 Goblet Squats(50”)
7 rounds + 10 box jump overs
Warmup and Mobility
In 20 min:
45 Cal Row
(4:22)
With remaining time, AMRAP:
8 Box Step Overs (16)
10 Goblet Squats (20)
7 rounds + 8 Box Step overs
Thanks Ingrid!
In 2O minutes:
60 Cal. Row (sort of….calorie counter didn’t work, so got off when Jackie did)
Then
AMRAP in remaining time
10 Box Jumps @ 20′
12 Goblet Squats @ 35#
7 Rounds + 10 BJ + 2 GS
In 2O minutes:
60 Cal. Row
Then
AMRAP in the remaining time
8 Box Jumps @ 20′
12 Goblet Squats @ 35#
Did 2 Rounds with jumps
then
Did 7 Rounds + 8 box step overs
In 20 min:
75 Cal Row (4:40 min)
With remaining time, AMRAP:
8 Box Jump Overs 24”
12 Goblet Squats 35#
7 rounds
Cashout
2 rounds for quality
10 MacKenzie Pushups
10 SL Glute Bridge/side