Sue & Lesa
Warm-Up
Coach’s choice
WOD prep
Skill KB swing
WOD
“FAT AMY” BENCHMARK WOD
For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Forward Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (53,35)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (53,35)
10 Burpees
30 Forward Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
*Scale Kettle bell so you can get the reps done in 2 sets or less
Option 2:
Scale Kettle bell so you can get the reps done in 2 sets or less
Same reps
Option 3:
The reps have been cut in 1/2 to keep up the intensity of the WOD.
Kettle bell swing (35,26)
CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
Deb and Tracey and JD and Athlete of the Month Joe — please let us 7:30 p.m. peeps know how all of these burpees go. Looks like too many. 🙄
Fat Amy: 16:10Rx Ken, this is a really fun workout! Just keep moving – especially during the sets of burpees. The KBS were a bit deceiving as there was such a quick turnaround between the two sets of 20. I know you and the 7:30 squad will enjoy this one. Don’t forget to breathe!!
Fat Amy. 22+. Was a don’t feel like it day. All the more fitting for me burpees, lunges, and bear crawl. Thanks Deb and I think Becka at the end for encouragemwnt at the end.
Thanks for the tips Deb! I think that John is having the WODs follow the weather forecasts now ….. it rains every other day and it seems like we do burpees every other day now too. But at least it’s not wall balls, despite the new AOM’s affinity for them.
The 7:30 crew will crush this WOD. And I’m hoping that Josh gets his musical wish of 80s metal power ballads!
I missed this one Ken – so you’ll have to go on Deb’s word. However keep in mind but she is a burpee efficianato.
Fat Amy: 17:02 RX