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WOD

“Handful” (AMRAP – Rounds and Reps)

“Handful”

AMRAP 20:

1,000 Meter Assault Bike

30 Dumbbell Rows (15 each)

15 Hand Release Push-ups

30 AbMat Sit-ups

Subs:

400m Run or 500m Row

RX+-50/35#

RX -35/20#

50-59-20/15#, HRPU on Knees

60+ -15/10#, HRPU on Knees

Basics-10 AMRAP 200m Row or Run, 15 Rows, 8 Push Ups, 15 Sit Ups
DESCRIPTION

* Today’s longer effort sandwiches 2 more challenging movements between two 2 simple movements

* This structure will enable you to keep moving forward for the majority of the 20 minutes

* You can expect to complete 3 to 4+ rounds today

DUMBBELL ROWS

* Choose a rep number or weight that allows you to complete this station in 1:30 or less

HAND RELEASE PUSH-UPS

* At the bottom of each push-up, the hands will lift off the floor to standardize the movement

* To complete the listed rep scheme, we recommend having at least 21+ “unbroken” reps when fresh

* If you’re not there yet, consider reducing reps or going from your knees.

ASSAULT BIKE

* Stagger by 3 minutes if you’re short on bikes

* How to change the Assault Bike to meters:
Step 1: Begin by hard resetting the bikes computer. This action is achieved by holding down the ‘STOP’ button until you hear a beep.
Step 2*: Push down the START and ENTER buttons simultaneously until the display reads the word ‘DISTANCE’.
Step 3: Press the UP/DOWN arrows to display the ‘KILOMETERS’ reading (instead of miles) and press ENTER.