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WOD

“Round and Round” (AMRAP – Rounds and Reps)

“Round and Round”

AMRAP 16:

Buy-In: 75/50 Calorie Assault Bike

Max Rounds in Time Remaining:

15 Box Jump Overs

12 Pull-ups

9 Double Dumbbell Power Cleans

Subs;

90/65 Cal Row or 1200m Run

RX+-50/35#, 24/20″, Chest to Bar

RX -35/20#, 24/20″, Chin over Bar

50-59 -20/15#, 20/16″, Jumping PU

60+ -15/10#, Step Ups, Ring Rows

Basics-8 AMRAP, step ups, ring rows
DESCRIPTION

* Today’s AMRAP workout begins with a buy-in of Bike/Row/Run that only happens once

* After completing the buy-in, you’ll work through as many rounds of the 15-12-9 in the time remaining

* Your score for the day is total rounds + reps completed (bike/row/run doesn’t count towards score)

* We expect the bike/row/run to take about 5-7 minutes to complete, leaving 9-11 minutes for the scored portion

* You can expect to complete about 3-4 rounds of the scored portion once you get there

BOX JUMP OVERS

* There is no need to stand to full extension on top of the box

* Jump up to the box for “RX”

* For safety, we recommend jumping down or stepping down over the “rebounding” option

CHEST TO BAR PULL-UPS

* If you have 15+ chest to bar pull-ups unbroken when fresh, look to complete this station as written

* If you’re not there yet, consider reducing reps or choosing an option from “modifications”

* For athletes with no goals of competing, we recommend chin over bar pull-ups

DOUBLE DUMBBELL POWER CLEANS

* Choose a moderate set of dumbbells that allows you to clear this station in 1-3 sets

* Only one head of the dumbbell needs to make contact with the floor in the bottom

* Ensure the elbows finish forwards of the body at the top of each rep

AFTER PARTY

Endurance Row WSU RR (Time)

Endurance

For Time (Partitioned as Desired):

3K Row

50 Weighted Sit Ups

20 Renegade Rows

RX+- 50/35#

RX- 35/20#

M1- 20/15#

M2- 15/10#