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WOD

“Bamm-Bamm” (AMRAP – Rounds and Reps)

“Bamm-Bamm”

AMRAP 20:

50 Wallballs

40 Alt Dumbbell Snatches

30/24 Calorie Assault Bike

20 Toes to Bar

Subs:

30/24 Cal any machine or 400m Run

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-10 AMRAP, 25 WB, 20 DBS, 15 Cal, 10 Sit Ups
DESCRIPTION

* “Bamm-Bamm” is a longer effort that balances out weightlifting, gymnastics, and cardio components

* Over the 20 minutes of work, we can expect to complete 1½ – 2+ rounds

WALLBALLS

* Choose a weight that you can complete for 50+ unbroken reps when fresh

* Men throw to 10 feet and Women throw to 9 feet

ALTERNATING DUMBBELL SNATCHES

* Let’s choose a weight that can be completed for 30+ reps unbroken when fresh

* We’ll alternate arms on every rep for a total of 20 each side

* Both heads of the dumbbell should make contact with the floor between the feet

TOES TO BAR

* If you have 20+ toes to bar unbroken when fresh, let’s complete this station as written

* If you’re not there yet, consider reducing reps or doing hanging knee raises, lying T2B or sit ups

AFTER PARTY

1: Front Squat + Back Squat Complex (Set 1 – 50% of 1 RM of Front Squat)

3 Front Squats + 6 Back Squats

1: Front Squat + Back Squat Complex (Set 1 – 53% of 1 RM of Front Squat)

3 Front Squats + 6 Back Squats

1: Front Squat + Back Squat Complex (Set 1 – 56% of 1 RM of Front Squat)

3 Front Squats + 6 Back Squats

1: Front Squat + Back Squat Complex (Set 1 – 59% of 1 RM of Front Squat)

3 Front Squats + 6 Back Squats

1: Front Squat + Back Squat Complex (Set 1 – 62% of 1 RM of Front Squat)

3 Front Squats + 6 Back Squats