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WOD

“Jumper Cables” (AMRAP – Rounds and Reps)

“Jumper Cables”

AMRAP 18:

15/12 Calorie Assault Bike

12 Power Cleans

9 Box Jump Overs

Subs

Same Cal Row or 200m Run

RX+-135/95#, 30/24″

RX -115/75#, 24/20″

50-59-95/65#, 20/16″

60+-75/55#, Step Ups

Basics-9 AMRAP 12 cal, PC with PVC/BB, Box Step Overs
DESCRIPTION

* This medium-long AMRAP workout includes three challenging, yet manageable stations

* The repetitive “jumping” action on the cleans and box overs will be made more difficult by the leg fatigue from the bike

* The loading and shorter rep number on each station will allow for steady forward progress

* The estimated scoring range over the 18 minutes is between 4.5-6.5 rounds

POWER CLEANS

* Choose a weight that you could complete for 12+ reps unbroken when fresh

* Within the workout, we’re looking for small sets or quick singles

* This should be a weight where a steady single is always there

BOX JUMP OVERS

* Look to choose a slightly higher box than usual

* Jump up to the box for “RX”

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

* We recommend stepping down or jumping down instead of rebounding