BENCHMARK WOD: 18.1 AMRAP 20:
8 toes-to-bars
10 single-DB hang clean and jerks (35/50 lb)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.
Intermediate: AMRAP 20:
8 hanging knee raises to chest level
10 single-DB hang clean and jerks (20/35 lb)
12/14-cal row
Beginner: AMRAP 20:
8 hanging knee raises to waist level
10 single-DB hang clean and jerks (10/20 lb)
8/10-cal row
Home Workout: AMRAP 20:
8 V-ups
10 dumbbell hang clean and jerks (35/50 lb)
14 alternating dumbbell step-ups (35/50 lb) (20 in)
– Use one dumbbell.
Cool down:
2 sets:
:30 child’s pose stretch
:30 saddle stretch