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WOD

“Hot Rod”ROW DU RKBS ST (AMRAP – Rounds and Reps)

“Hot Rod”

AMRAP 18:

Buy-In: 2000m Row

AMRAP In Time Remaining:

50 Double Unders

35 Russian Kettlebell Swings

20 Shoulder Taps

75 Singles

RX+-Same as RX

RX-53/35#

50-59 -35/26#, 75 singles

60+-26/18# 50 singles

Basics-500m Row then 9 AMRAP,50 Singles, Light KB
DESCRIPTION

Today’s medium-long AMRAP 18 begins with a “buy-in” 2000m Row

The row only happens one time at the start of the workout

With whatever time remains in the workout following the row, you’ll complete as many rounds as you can of double unders, kettlebell swings and shoulder taps

Your score will be the total number of rounds and reps of those 3 stations

You can expect the row to take between 6-9 minutes, giving you about 9-12 minutes to work through the scored portion of the workout

DOUBLE UNDERS

Choose a rep number or variation that allows you to complete this station in right around 1 minute

RUSSIAN KETTLEBELL SWINGS

These kettlebell swings just require you to bring the kettlebell to eye level, not over head. Choose a weight that you can complete 35 unbroken when fresh.

SHOULDER TAPS

After the Double Unders and RKBS your shoulders will be fatigued making this movement that much harder. Focus on keeping a tight core while alternating touching the shoulder using the opposite hand