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WOD

“Eighteen Wheeler” (AMRAP – Rounds and Reps)

“Eighteen Wheeler”

AMRAP 18:

18/15 Calorie Assault Bike

15 Wallballs

12 Dumbbell Snatches

9 Toes to Bar

Subs:

18/15 Calorie Row

RX+-20/14#, 10/9′, 50/35#

RX -20/14#, 10/8′, 35/20#

50-59-14/10#, 10/8′, 20/15#, Hanging KR

60+-10/6#, 10/8′, 15/10#, Sit Ups

Basics-9 AMRAP, BB/PVC and Hanging KR
DESCRIPTION

Today’s medium-long range AMRAP workout is designed to be a steady pacer

The manageable numbers at each station allow us to keep moving forward without getting “stuck” anywhere

We can expect to complete around 4-6 rounds

DUMBBELL SNATCHES

Alternate arms every rep for a total of 6 each side

Choose a weight that allows you to clear this station in under a minute

TOES TO BAR

If you have 15+ toes to bar when fresh, complete this station as written

Choose scale like hanging knee raises or sit ups to ensure the correct stimulus if you are not at 15+ T2B

WALLBALLS

Choose a number that you can complete in under 1 minute

Men throw to 10 feet and Women throw to 9 feet

AFTER PARTY

Stamina Squats 14 min (Weight)

Stamina Squats

On the Minute x 14 (7 Rounds):

Minute 1: 2 Front Squats

Minute 2: 4 Back Squats

Barbell Loaded at 72% 1RM Front Squat