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WOD

“Kickstarter” (AMRAP – Rounds and Reps)

“Kickstarter”

AMRAP 20:

30/21 Calorie Assault Bike

20 Single Arm Dumbbell Hang Clean and Jerks (5/5/5/5)

30 AbMat Sit-ups

20 Hand Release Push-ups

Subs

35/25 Calorie Row or 400m Run

RX+-50/35#

RX-35/20#

50-59-20/15#,Push Up on Knees

60+-15/10#, Push Up on Knees

Basics-10 AMRAP 10 of each mvmt

Light DB, PU on knees
DESCRIPTION

This 4 station pacing workout includes cardio, light weightlifting, and gymnastics

We can expect to complete around 3-4 rounds over the 20 minutes of work

SINGLE ARM DUMBBELL HANG CLEAN AND JERKS

Switch arms every 5 reps

Swing the dumbbell between the legs for the hang clean, not outside the body

Choose a weight that you can complete with 1 break max (10-10)

You can push press or push jerk the weight overhead

HAND RELEASE PUSH-UPS

Choose a number or variation that takes around 1 minute to complete

AFTER PARTY

Dumbbell Bench Press (3 set of 12 reps; 1-2 min rest btwn sets)

Barbell Bent Over Rows (3 set of 12 reps; 1-2 min rest btwn sets)

Barbell Good Mornings (3 set of 12 reps; 1-2 min rest btwn sets)