WOD 10/01/2022

10 Minute AMRAP of:
All Levels=

:30 Seconds Air Bike/
30 Single Unders/
10 Ring Rows/
10 Air Squat

In Teams of 3- (rotate through)

2 sets of:

5/4 Calorie Bike Erg/
10 Double Unders/
4 Dumbbell Hang Power Cleans (HBD)/
4 Dumbbell Front Squats

—–
Teams of 3
24:00 Amrap
Partner 1: Max Calorie Assault Bike

Partner 2:
2 Rounds
30 Double Unders/
10 Dumbbell Hang Power Cleans (50s/35s)/
10 Dumbbell Front Squats (50s/35s)

Partner 3: Rest

Level 1=
Teams of 3
24:00 Amrap
Partner 1: Max Calorie Bike Erg or Assault Bike
Partner 2:
2 Rounds
:30 Seconds Double Unders (max or practice)
10 Dumbbell Hang Power Cleans (35s/25s)
10 Dumbbell Front Squats (35s/25s)
Partner 3: Rest

Level 2=
Teams of 3
24:00 Amrap
Partner 1: Max Calorie Bike Erg or Assault Bike
Partner 2:
2 Rounds
30 Single Unders
5 Right Arm Power Cleans (light)
5 Left Arm Power Cleans (light
10 Single Dumbbell Front Squat (light)
Partner 3: Rest

—

Individual Option:
5 sets
Buy-in: 20/15 Calorie Assault Bike)
2 Rounds
30 Double Unders
10 Dumbbell Hang Power Cleans (50s/35s)
10 Dumbbell Front Squats (50s/35s)
-Rest 2:00 between sets-

Target number of Calories: 300/240 calories +
Minimum number of Calories before scaling: 200/170

4 RFQ of:
10 Barbell Strict Press HBD @22X2/
10 Double DB Z-Press HBD @21X1/
10 DB Snow Angel Raise HBD @2121/
10 GHD Hip Raise @21X1/
10 Split Stance DB Romanian Deadlift HBD @21X1

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)