KIller WOD last night


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PX Member
Sep 24, 2001
Fort Collins, CO
Last night we did 20 minutes max rounds of

5 pullups
10 Burpees
15 lateral KB swings

WOW this was hard. I did 10 complete and the pullups and burpees. I was picking up the kb when time ran out. I wanted 11 complete rounds and came up a little short. I was worked pretty good at the end.


PX Member
Oct 3, 2006
Mississippi, US of A
Re: KIller WOD last night

AMRAP 20 (As Many Rounds As Possible in 20 minutes) WOD's are always asskickers.

The Fran formula (21-15-9) is a favorite of our trainers. This morning we did a downhill/uphill variation of 21-15-9-9-15-21 reps of Box Jumps + Mountain Climbers + Knees to Elbows.

They always seem so innocent on the board, but 14:25 later I was pretty sure it was plenty. BTW, 25 degrees F here in Jackson, MS at WOD time (6:00 AM). Warm-ups are much more involved than during the summer months. They have to be.