The Duet

22 thoughts on “The Duet”

1. Christine Bachmann

   March 13, 2017 at 5:27 am

   Please cancel my 6 am thanks
   1. Shane H

      March 13, 2017 at 6:00 am

      Got it..
2. Mark D

   March 13, 2017 at 6:00 am

   Please cancel my 6am.
   1. Shane H

      March 13, 2017 at 6:00 am

      Got it.
3. Kelly Black

   March 13, 2017 at 8:13 am

   Mobility
   WU x 1
   Group WU + Mobility

   EMOM for 8 min
   30 sec plank + 5 Deadlifts @ 110#

   AMRAP for 6 min
   10 Deadlifts (@110#)
   20 HR Pushups

   3 rounds +10 Pushups

   Rest 3 min

   AMRAP for 6 min
   10 Burpees
   20 Situps
   4 rounds + 1 situp

   Total: 241 ( I think I added this up wrong at the gym)

   Thanks Shane. Great job everyone!
4. Trent

   March 13, 2017 at 8:47 am

   WOD @ 165 Deadlifts

   208 Reps (3R+11 HR PUs) (3R+7 Burpees)
5. Del Richard

   March 13, 2017 at 9:14 am

   EMOM for 8 min
   30 sec plank + 5 Deadlifts @ 50%
   185#
   AMRAP for 6 min
   10 Deadlifts (50%)
   20 HR Pushups
   3r + 13
   Rest 3 min

   AMRAP for 6 min
   10 Burpees
   20 Situps
   3r + 3

   196

   Thanks Kevin!
6. Jo

   March 13, 2017 at 10:12 am

   AMRAP 1 – 96 (DL 105#)
   AMRAP 2 – 131

   227 Reps
7. Laura

   March 13, 2017 at 12:22 pm

   Mobility
   WU x 1
   Group WU + Mobility

   EMOM for 8 min
   30 sec plank + 5 Deadlifts @ 85#

   AMRAP for 6 min
   10 Deadlifts (@85#)
   20 HR Pushups

   3 rounds + 3 Pushups

   Rest 3 min

   AMRAP for 6 min
   10 Burpees
   20 Situps
   4 rounds + 1 situp

   Total: 234

   Thanks Shane!
8. Gabriel

   March 13, 2017 at 1:14 pm

   WUx1 + 25 fast burpees

   EMOM for 8 min
   30 sec plank + 5 Deadlifts @ 50%
   195#

   AMRAP for 6 min
   10 Deadlifts (50%) 195#
   20 HR Pushups
   3 rounds + 21 reps
   Rest 3 min

   AMRAP for 6 min
   10 Burpees
   20 Situps
   4 rounds + 24 reps

   Total–>255 reps

   Great job morning peeps!
9. Kevin

   March 13, 2017 at 2:54 pm

   Did 4 min of the EMOM at 185#

   AMRAP 1 – 109 (DL 185#)
   AMRAP 2 – 125

   234 Reps
10. Hannah

    March 13, 2017 at 4:43 pm

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50%, 85lb

    AMRAP for 6 min
    10 Deadlifts (50%), 85lb
    20 HR Pushups

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps

    116+99= 215 reps
11. Cara

    March 13, 2017 at 5:23 pm

    EMOM @ 145#

    AMRAP 1 @ 145# – 117
    AMRAP 2 – 120

    227 reps

    Thanks Kevin!
12. Steph H

    March 13, 2017 at 5:32 pm

    Mob
    WU x1
    Group Mob & WU

    EMOTM 8mins
    30 sec plank & 5 Deadlifts(120#)

    AMRAP 6min
    10 DL(120#)
    20 HR pushups
    Rest 3mins
    AMRAP 6mins
    10 Burpees
    20Situps
    Total Reps: 183 (1st-105& 2nd-78)
13. Gilles

    March 13, 2017 at 8:18 pm

    mob wux1

    group mob wu
    EMOM for 8 min
    30 sec plank +5 deadlift 165#
    AMRAP in 6 min
    10 deadlift 165#
    20 HR push up
    4 round 9 deadlift
    rest 3 min
    AMRAP in 6 min
    10 burpees
    20 sit up
    4 round 1 burpees
    total 250
14. Corinne

    March 13, 2017 at 9:49 pm

    EMOM 105#
    AMRAP 1 105# – 87 reps
    AMRAP 2 – 87 reps
    Total 174
15. Stacey

    March 13, 2017 at 10:03 pm

    EMOM for 8 min
    30 sec plank 5 Deadlifts @ 50% – 70#

    AMRAP 1 @ 70# with push-ups from toes.
    56 reps
    Rest 3 min
    AMRAP 2
    81 reps
    Total: 137
    I really need to work on push-ups.
16. MARK D

    March 13, 2017 at 10:31 pm

    MOB + WU
    Group WU & MOB

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50% – 115#

    AMRAP for 6 min
    10 Deadlifts (50%) – 155#
    20 HR Pushups

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps

    TOTAL: 175 reps
17. Marcel

    March 13, 2017 at 10:46 pm

    Mobility
    WU x 1
    Group WU + Mobility

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 175#

    AMRAP for 6 min
    10 Deadlifts
    20 HR Pushups

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps

    Total: 191
18. Mike M

    March 13, 2017 at 11:52 pm

    Emom
    30 sec plank and 5 deadlifts at 210#

    Amrap 6
    10 deadlifts 210#
    20 hRPU s

    3 rounds and 23 bonus reps for 113

    Then
    Amrap 6
    10 burpees and
    20 sit-ups

    3 rounds and 2 bonus burpees for 92 reps

    Total
    205 reps
    Welcome back from vacation. Yikes
19. Amanda

    March 14, 2017 at 8:53 am

    WOD with 125#: 164 reps.

    Pushups were terrible, way too slow.
20. Melanie M

    March 15, 2017 at 9:08 pm

    EMOM for 8 min
    30 sec plank 5 Deadlifts @ 50% – 85#
    For some reason I did 8 deadlifts each time! The reps don’t even count!!
    AMRAP for 6 min
    10 Deadlifts (50%) – 85#
    20 HR Pushups
    (3 rounds 10) push ups are not my best feature these days.. 100 reps
    Rest 3 min
    AMRAP for 6 min
    10 Burpees
    20 Situps
    (3 rounds 17) not quite 4! Boo.. 107
    207 reps