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WOD

“Window Shopper” (AMRAP – Reps)

“Window Shopper”

In a 15-Minute Window:

Max Calorie Assault Bike

Every 3 Minutes [Starting at 0:00]:

100 Meter Farmers Carry (2)

10 Wallballs

Sub:

Max Cal on any machine

or 10m Shuttle Runs

RX+-20/14#, 10/9′, 50/35#

RX -20/14#, 10/8′, 35/20#

50-59 -14/10#, 10/8′, 20/15#

60+ -10/6#, 10/8′, 15/10#

Basics-Complete 0:00, 3:00 & 6:00, light WB and DB
DESCRIPTION

* We’ll finish out the week with a triplet workout that revolves around calories on the bike

* Over the 15-minutes of work, the goal is to complete as many calories as possible on the Assault Bike

* However, two weightlifting movements will halt your progress towards accumulating calories

* Every 3 minutes, starting at the 0:00 on the clock, you’ll complete the listed work of farmers carry and wallballs

* Once that work is completed, you’ll hop on the bike for as many calories as possible with the time remaining

* New rounds begin every 3 minutes (0-3-6-9-12)

* You can expect for the carries and wallballs to take around 1:30, giving you equal time (1:30) on the bike

* Your final score is total calories on the bike/rower

ASSAULT BIKE/ROWER

* Keep the monitor running for all 15 minutes to get your final calorie number

FARMERS CARRY

* Dumbbells are the prescribed object for this piece, but you can use kettlebells if you’re short on equipment

* Note that dumbbells will be the more difficult of the two implements

* Choose a weight that allows you to complete the 100 meters with no more than 1 break each round

WALLBALLS

* Choose a weight that allows for unbroken sets of 10 throughout

* Men throw to a 10 foot target

* Women throw to a 9 foot target