6 +18 RX'd

남(m)/46/171cm/96kg/230527/
Complete as many rounds as possible in 20 minutes of:
15 burpees
30-calorie row=>1회당 1cal
Post rounds completed to comments./
4라운드(두번째와드)/
토요일 저녁 두번째와드

CFWUx2
4r +15 +10
(finish r5 after buzzer)

21 cal. bike
6 + 15

6 Rds+ 11 burpees 

I was just shy of 5 rounds doing 15 burpees and about 500m rows per round. No cumulative calories on the m/c so I tried to keep to a 2:30 split which meant rowing about 2:45 per round to clock up 30 cals and was coming out at 500m per round.

5 rounds + 14calrx

15 burpees
400m run

5 rounds + 10 reps

6 rounds plus 5 burpees -too close to tell. 
Did my first set of burpees in a minute. Slowed to 1:15 by mid WOD, then tried to speed it up a bit more the last couple rounds. 275 reps this time, 256 reps last time...



178/41/69”

6 + 15 burpees + 8 cal (air cross)

Rx: 7 Rounds + 6 Burpees

Male/38 yrs/601/205 lbs

400m run sub 
5 rds + 15 burpees + 80 m run
M/48/5’9”/170#

6+25 Rx 

5 rounds + 3 calories

4 rds+ 32 Rx

M/34/6'/175#

6 + 35 Rx

4 rounds even. Only did 15 minutes, just got back from month long vacation. 

M/39/111kg
Sub row for 45 SDHP kt24kg
4 rounds +30 reps SDHP 

6+15 rx

4 rounds + 8 RX
38yr old, 33 weeks pregnant

Out in the wilderness last week. Did this today, Monday 9/7 (rest day).
Subbed 30 calories in elliptical trainer.

4 rounds + 15 burpees + 7.9 calories

5 rds plus 15 burpees, rx
compared to 
6 rds plus 4 (subbing 400m run for row, definitely easier)

5 rds + 15 burpees.
I was fighting the 92° heat and it was definitely fighting back!

M/29/180
 subbed rows for 400m run.
6 complete rounds.

Subbed 400m run For row

4 rounds 15 burpees 

7 rounds + 6 burpees rx'd 

M 55/160/5'7

7 rounds + 2 burpees Rx

M/27/195/6’1”

M/43/6’3”/215

6 rds + 12 Reps

Male 50yo/180cm/79Kg
5+22 reps
Rx'd 

5 Rounds

Subbed to 400 m run
4 rds +250 m 

4+33 RX

F/5’5/140#/23
CrossFit AFK

6 rds Rx’d

5 rounds + 9 burpees Rx
After: Deadlifts 5x5: 175#, 185, 195, 205, 215

6rds+15 (sub’d 400m run)

171017: 6rds+15 rx

Six rounds and five reps

M/67”/47/180
5 + 15
a 16 rep increase from 171016

6+2 rx

m/43/170/5'8"

5 rounds as Rx’d. Lots of breaks on burpees.

6 + 23 RX I never stopped moving on the burpees. I pulled about 17 cals a minute. 

M/24/5'8"/160lb
CrossFit AFK

6+39 - Rx

6+21

7 Full Rounds

6 rounds + 11 cal

4 rds + 15 burpees
subbed 400 single unders for row

Being able to squat slowly with an active hip, that is, initiating with butt back rather than knees forward, is a great foundation for more explosive movements where that movement pattern, hip flexion after a powerful extension needs to happen completely and very very fast. It may seem as the change we witnessed in this viddeo was rather small. However, would you consider a slight loss of lumbar curve a minor fault in the deadlift? Now think of a long set of push press and the higly probable fault of starting the dip-drive with a muted hip when fatigued. Is the muted hip a minor problem or a gross one? Now consider again the fault corrected in this video. Can you see how this apparently minor change in her recruitment pattern for the squat will go a very long way across other movements, greatly improving her overall athleticism? This is a great video. Thank you.

30 reps with seated cable row instead of 30 calories row (because we dont have rowing machine in our gym)

seated cable row weight = 20kg-15kg-10kg-10kg-10kg-10kg

6 rounds + 15 burpees

20 min amrap

15 burpees
400 m run

6 rounds + 15 burpees + 200 m

Connor Rx
Burpees, 5 rounds
Row, 4 rounds

Sheri Rx
Burpees, 5 rounds
Row, 4 rounds

M 50/190/6’
6+27.
Subbed 36 sdhp @50# for the row.  

5+15 30 Assault Bike cals sun for row. 🌶🌶🌶

Rx, it's good to not have to Sc all the time!
5 + 15/4

Complete as many rounds as possible in 20 minutes of:
15 burpees
30-calorie row
5+5

7 rounds + 15 Reps
🔥🔥

I love this article and have leveraged it myself and referred others to it as well over the years.

However, I just noticed something in re-looking at Figure 1 and Figure 2 (the power output graphs).   In the Figure 1 graph, 200 watts (look at the X-axis) puts you at just under 120 seconds (Y-Axis) for the row (blue line).   However, in the Figure 2 graph, the scale starts at 100 watts and says that it takes 100 watts to achieve the same time (just under 120 seconds on the Y-Axis).   Am I misreading these two graphs?  ...shouldn't, perhaps, the Figure 2 graph start at 200 watts?  ...or perhaps Figure 1's X-axis is wrong?

Forgive me if there's a simple answer and please don't flame me.  I'm truly puzzled but LOVE this article.

6 rounds + 16 cals
Did row then burpees...

6rds + 14 burpees Rx

Built up to 2X185 front squat (had more)

4+35 for the WOD

RX:6R+42.
https://youtu.be/XzrtBpRmSss

4 rounds + 30 cals rowed. 

so 4.5??

First wod i did RX 😁😁

6 Rounds

F/53/GarageGym 

Rx
4 rounds plus 5 reps. 

M/34/6’/220
4rnds+33reps 

Subbed 600m run
5 rounds + 15 burpees + 100m run

15 burpees 
20 cal echo bike 

6R+ 15 burpees+ 8 cals 

4 rounds + 35

4 rounds + 12 burpees 
😅👍

9 Rds + 3 burpees 
subbed 30 SDHP (45#) for row

compare to: 8 Rds + 15 burpees + 24 SDHP 

5 round + 7 burpee Rx

6 rounds + 31 reps/cals Rx
m/52/5'11"/200#	

5 rounds of 15 burpees 
4 rounds of SDHP with 45lbs - 30 reps per round - 5th round did 10 reps

5 rds + 40 reps
Scaled row for 30 sdhp with 25 lb. Dumbbells

20min amrap
15 burpees
400m run
7rounds + 15

Changed to:
3rounds:  Jog .2mi with walk 1mi recovery.  Then 5rounds:  Jog .1mi & 10 burpees (with pushups) & .1mi recovery walk

Missed the tenth mile marker on last round so got .2mi instead.  Rounds took me about 4 min each, so scaled it about right.  Those last burpees were three syllable slow.  Suh-uh-low!   A huge bird flew right over my head twice at the finish; luckily it was a blue heron, not a vulture.  

4 rounds plus 16 reps Rx
post two weeks from covid and the air still seems so thin.
it his hard to take a deep breath or to catch my breath

5 rounds + 15 cals 
2627 meters rowed.  Rowed mostly in the 940-980 cal/hr range. 

excellent article on the rower and rowing strategies. 

57/5’8”/160

5+14 cals (pr)

7 rounds + 8 burpees, not bad for a 48 years old master. 

As rx’d, 6 rounds + 2 calories.

Was going to take this at 90% pace today, as the last day of a pretty hard cycle.  Probably went a bit harder than planned.  Burpees steady, no pauses but no redlining.  Kept row between 1000-1100 cal/hr.

47m/5'10"/180

M/45/6'2"/185#

Rx'd 
6 rds + 15 + 11 cals....4 fewer cals than compare to no excuses but damn its hot and sticky in the dirty south today!

Análisis: 
goal: oxidative pathway
duration:20 min 3-5 x round.
Reps: +200 high rep scheme: stamina 
modality:
gimnastic:
burpees,body weight, trunk flex, upperbody Horizontal press,hip ext.
monoestructul:
row:trunk flex, body weight, hip extension,horizontal  pull upper Body.

challenge:
do more than 5 rounds
burpees and row unbroken.

scaling for everyone:

technique:
amrap 20 min:
15 burpees 
30 cals 

consistency:
amrap 20 min:
25 burpees 
600 mts run 

intensity:
amrap 15 min
15 burpees
400 mts run.

masters:
Amrap 20 min:
12 burpees
24 row cals.

novice:
amrap 20 min.
10 burppes
15 cals.

class:60 min

brief: 3 min

Warm up general 6 min amrap:
20 jumping jacks 
8 INCHWORM push ups
8 HOLLOWROCK 
8 sprawl 

warm ups esp 8 Min:
4 min for burpee complex(
4 min for row complex +10 cals practice.
WoD 20 min

finisher: 4:00 min
tabata deadlift 70%@5rm 

gymnastic skill: 10 min
: 3 rounds every day 3 min.
max dips

cooldown: 9 min
trech HIP, low back, chest to wall.


Estoy en Instagram como orlando.g.vazquez:
https://www.instagram.com/invites/contact/?i=bd026yku87b5&utm_content=dm9rzbn

Male/44 yrs
As rx'd
6 rounds + 7 burpees

Today's wod is a good example for this. I eased off slightly on the 30cals rows so that I definitely would not break or slow down on the burpees. Work is still getting done on the rower but if you break the burpees nothing is getting done. 

Subbed 30 SDLHP (50# KB) for rows due to equipment constraints.

7 rds + 7 burpees 

M/32/6’1”/203lb

Rx 6 rounds + 15 burpees + 7 cal

AMRAP 20:
15 burpees
400m Run

7 rounds + 14

rx
4 rnds plus 8 burpees
compare to was 5 rnds plus 8 burpees
Shoulder issues were limiting factor----pain when doing push up/bench press type movements--pain in front of trap muscle area.  Going overhead seems to be ok though...strange, not sure what's going on.
m/50/175

Rx 6 rounds + 15 burpees	

Jackie:
Rx 4 rounds + 15 burpees + 3 calories

Decided to do the 2009 Couplet from 200829.  Legs were toast that day after a 5K sunrise beach run (still practiced some squat snatch though).

3RFT
30 Wall Ball shots 20lb ball
30 Squat Snatch 75lb

Rx 30:27

200829 Beach run 30:28.  Funny how the times were so close.