Alternating OTM x 12 (3 Rounds):
Station 1 - 15/12 Calorie Row
Station 2 - 15 Sit-Ups
Station 3 - 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 - 5 Scap Retractions + 3-5 Strict Pull-Ups + 5 Kip Swings
Rope a Dope (Team of 2) (AMRAP - Rounds and Reps)
Teams of 3:
60/40 Calorie Assault Bike/Row
40 Alternating Dumbbell Snatches (70/50)
10 Rope Climbs (15')
Stimulus wise, we are looking to challenge ourselves some on the dumbbell snatch. A loading heavier than we normally see in workouts where we cycle for higher volume. Let's ensure we choose a weight that all teammates are comfortable cycling for 10+ repetitions unbroken, when fresh. These reps do not need to be "touch and go", but all teammates could move quickly through 10 reps before having to come up for air.
If we do not have access to an Assault Bike today, we can row for equal calories.
If we do not have access to a Rope today, modify with 3x CTB Pull-Ups
Rope a Dope (Individual) (Time)
1 Rope Climb (15')
6 Alternating DB Snatches (70/50)
12/8 Calorie Assault Bike
In this 10 rounder, let's focus on the below goals:
Rope Climbs - Footwork.
Snatches - Touch and Go.
Bike - Even Pacing.