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WOD

“Round or Applause” (Time)

“Round of Applause”

4 Rounds For Time

12/9 Calorie Assault Bike

30 Single Dumbbell Power Snatches

12/9 Calorie Assault Bike

30 Step-Back Lunges*

Round 1: Bodyweight Lunges

Round 2: Jumping Lunges

Round 3: Single Dumbbell Goblet Lunges

Round 4: Single Dumbbell Overhead Lunges

30 min Time Cap

Subs

15/12 Calorie Row or 200m Run

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10#. Air Squats, Jumping AS, Goblet Squats, OHS Squat

Basics-10 Cal Row, 12 Snatches, 12 Lunges

10/8# DB
DESCRIPTION

All we need is a single dumbbell and a bike for this 4 round workout

The first two rounds of lunges will be unweighted, while the last two are weighted

The variation will become more difficult with each round

Expect this piece to take around 20-25 minutes to complete

Let’s cap this workout at 30 minutes

SINGLE DUMBBELL POWER SNATCHES

Switch arms every rep for a total of 15 each side

Choose a weight that allows you to clear this station in 1:30 or less

STEP BACK LUNGES

Switch legs every rep for a total of 15 each side

Our variation of lunge will change with each new round

Choose loads for the weighted lunges that allow you to clear:

Goblet Lunges: In 2-3 Quick Sets (15-15 or 10-10-10)

Overhead Lunges: 4-6 Quick Sets (8-8-7-7 or 5’s)