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WOD

“Drift Away” (AMRAP – Rounds and Reps)

“Drift Away”

AMRAP 15:

50/35 Calorie Assault Bike

50 Single DB Hang Clean and Jerks

50 Single DB Reverse Lunges

50 Deadlifts

Subs

75/50 Calorie Row

RX+-50/35#, 205/145#

RX -35/20#, 155/115#

50-59-20/15#, 135/95#

60+-15/10#, 115/75#, Goblet Squats i/o Lunges

Basics-8 AMRAP, light DB, PVC/BB DL, 25 Cals and reps of each movement
DESCRIPTION

* Looking to grind through this 15-minute workout that consists of mostly weightlifting movements

* Your score for the day is total rounds and reps completed

* The goal is to choose weights that allows you to complete at least 1 round

SINGLE DUMBBELL HANG CLEAN AND JERKS

* Choose you dumbbell weight based of the hang clean and jerk

* This should be a weight that you can move for 30 reps unbroken when fresh

* We’ll alternate arms every 5 reps today

* After swinging the bell between the bells like a kettlebell, you can push press or jerk the weight overhead

SINGLE DUMBBELL REVERSE LUNGES

* Hold the dumbbell however you’d like here (hang, goblet, shoulder)

* Alternate legs on every reps

* The back knee should touch the ground in the bottom

DEADLIFTS

* Choose a moderate weight that you could complete for 25 reps unbroken reps when fresh

* Within the workout, you should be able to complete at least 5 reps at a time