See Workout Rules Below: SATURDAY WOD IS AT 830AM – SPIN is at 7AM
At the call of 3, 2, 1, go, the athlete will begin the row portion of the workout. The athlete can start sitting in the rower with the monitor on, but can not have his hands on the rower handle.
Once the correct number of calories show on the monitor, the athlete can leave the rower and move to the wall ball and begin his set of wall balls. Once complete, the athlete moves to the dumbbell to complete the alternating dumbbell snatches.
Once all snatches are complete, the athlete will return to the wall ball to begin his second round of the wall ball and snatch couplet. Once three full rounds of the wall ball and snatch couplet are completed, the athlete will return to the rower. Once the correct number of calories show on the monitor, the athlete can leave the rower and move to the wall ball and begin his set of wall balls.
This rotation will continue for the full 20 minutes. Once the clock hits 0:00 or 20:00, the athlete must stop.
The athlete’s score will be the total reps completed in the 20:00 AMRAP. Athletes can use a clock that counts up or down for this workout.
There is no tiebreak time for workout 1.
For Max Reps:
20:00 AMRAP
24 Calorie Row
Into
Three Rounds
12 Wall Ball (20/14) (10’/9′)
6 Alternating DB Snatch (50/35)
For Max Reps:
20:00 AMRAP
24 Calorie Row
Into
Three Rounds
12 Wall Ball (20/14) (10’/9′)
6 Alternating DB Snatch (50/35)
For Max Reps:
20:00 AMRAP
24 Calorie Row
Into
Three Rounds
12 Wall Ball (20/14) (10’/9′)
6 Alternating DB Snatch (50/35)