Complete as many rounds as possible in 12 mins of:
12/9 Row Calories
18 Alternating Dumbbell Snatches, 50/35 lbs
Overhead Plate Hold, 45/25 lbs
Rest 8 minutes, and when the running clock reaches 20:00 start the next wod
Complete as many rounds as possible in 12 mins of:
12/9 Bike Calories
12 Alternating Dumbbell Push Press, 50/35 lbs
Double Kettlebell Front Rack Hold, 53/35 lbs
The flow of both portions of this workout will be that the working partner will move through the first two “active” stations as quickly as possible, and when that partner commences the hold (either overhead or front-racked), the next teammate may start on the row/bike. At all times one teammate will be working, one will be holding and one will be resting.
If short on bikes, teams may start on the second amrap.
TEAM OF 2
If there are teams of 2, the holds will turn into carries of length of the gym and back and 1 athlete will be working at a time 1 round at a time.
Example
Partner 2 rests while…
Partner 1 completes …
12/9 cal row
18 alt dumbbell snatches
OH plate Carry down and back length of gym
-then tags Partner B in-
MODIFICATIONS
Alternating Dumbbell Snatch
Alternating Dumbbell Hang Snatch
Alternating Dumbbell Clean
Alternating Dumbbell Hang Clean
Overhead Plate Hold/ Carry
Decrease Load
Single Arm Dumbbell Hold/ Carry
Plank Hold
Any Hold or Carry
Alternating Single Arm Dumbbell Push Press
Single Arm Push Press
Dumbbell Bench Press
Push ups
Kettlebell Front Rack Hold/Carry
Dumbbell Front Rack Hold/Carry
Goblet Hold
Recent Comments