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WOD

“Heads or Tails” (AMRAP – Rounds and Reps)

“Heads or Tails”

AMRAP 25:

Buy-In: 3,000/2,500 Meter Assault Bike

Time Remaining for Max Rounds:

1 Round of “Cindy”

30 Double Unders (45 singles)

5 Hang Power Snatches

1 Round of “Cindy” is:

5 Pull-ups

10 Push-ups

15 Air Squats

Subs

1500/1200m Row

RX+-115/85#

RX-95/65#

50-59-75/55#, Jumping Pull Ups, PU on knees

60+-65/45#, Ring Rows, PU on knees

Basics-12 AMRAP 500m Row, 30 JR, PVC/BB

HPS, Ring Rows, PU on knees
DESCRIPTION

Today’s longer workout begins with a buy-in on the bike

This only happens one time to start the workout

With whatever time remains, you’ll work through as many rounds and reps of the 3 stations that follow:

Cindy

Double Unders

Hang Power Snatches

You can expect to complete around 4-6 rounds of the scored portion

CINDY

1 Round of “Cindy” is:

5 Pull-ups

10 Push-ups

15 Air Squats

Choose upper body variations that allow for ideally unbroken sets throughout

HANG POWER SNATCHES

Choose a moderate weight that allows you to complete this station ideally unbroken as well

DOUBLE UNDERS

Choose a small number that allows for this station to be cleared in 30-40 seconds or less