“Eighteen Wheeler” Class WOD
- AMRAP in 18 minutes
- “Eighteen Wheeler”
- 12/9 Calorie Assault Bike
- 15 Wallballs (20/14)
- 12 Alternating Dumbbell Snatches (50/35)
- 9 Toes to Bar
Athletes will work through four movements across this longer AMRAP today.
Scaling: The weights and variations on all of these movement should be something that athletes are capable of completing unbroken when fresh and between 1-2 sets within the workout.
If unable to Assault Bike, complete one of the following:
18/12 Calorie Schwinn Bike
12/9 Calorie Row
12/9 Calorie Bike Erg
About the wod
Strategy: Today’s rep scheme is designed for athletes to be able to complete sets unbroken when fresh, but the time they are working will likely require them to break once on each set to keep moving for the majority of the 18 minutes. A short break at the half way point or just past the half way point should do the trick. 8-7 or 10-5 on the wallballs, 6-6 on the dumbbell snatches, and 5-4 on the toes to bar.
Even for athletes who are thinking about going unbroken, sticking to two sets might be beneficial, just with a very quick rest between. Athletes are holding onto an object for the last three movements. Getting back to the bike is a great opportunity to not hold onto anything, focus on breathing, and gear up to try and go two sets again on the three movements to come.