Wednesday 10/18/23

“Hoppin’ and Poppin’!”

4 Rounds for Time;

8-Minute Time Cap

Intermediate:

20 Synchro Alternating Dumbbell Snatch (50#/35#)

50 Double-Unders

Novice / Masters:

20 Synchro Alternating Dumbbell Snatch (35#/20#)

50 Single-Unders

Score is Time. If all work is not completed before the time cap, add 1 second for each incomplete rep.

At 3-2-1 Go! both Athletes perform 20 synchro alternating Dumbbell Snatches. Once all 20 synchro dumbbell snatches are completed, then one athlete will start the 50 Double-Unders or 50 Single-Unders. After the Double-Unders or Single-Unders are completed, both athletes will start round two.

“Toss it, I’m Over It!”

Max Cal and Rounds + Reps

13-Minute AMRAP

Intermediate:

Athlete A: Row

Athlete B:

5 Pull Ups

10 Floor Press (50#/35#)

15 Wall Balls (20#/14#) (10’/9′)

20 Box Overs (24”/20”)

Novice/Masters:

Athlete A: Row

Athlete B:

5 Ring Rows

10 Floor Press (35#/20#)

15 Wall Balls (14#/10#) (10’/9′)

20 Box Overs (20”/20”)

Score A: Calories Rowed

Score B: Rounds + Reps completed

At 3, 2, 1 Go! Athlete A will begin rowing and Athlete B will start on the Pull-Ups. Athlete A will continue to row until Athlete B completes a full round of the 5 Pull-Ups/Ring Rows, 10 Floor Press, 15 Wall Balls, and 20 Box Overs. Then the Athletes will change places and Athlete B will start rowing while Athlete A completes a full round. The Athletes will continue to switch after completing full rounds until the 13 minutes are up.