United in Movement Workout #2
- AMRAP in 12 minutes
- 80 Lateral Hops Over-the-Dumbbell
- 60 Air Squats
- 40 Dumbbell Shoulder-to-Overheads (50/35 lb)
This workout begins with the dumbbell (or line preset) on the floor, and the athlete standing tall. At the start of the clock, the athlete may begin performing lateral hops over the dumbbell or line. After the required repetitions are completed, the athlete will perform the required amount of air squats. Then, the athlete will perform the required number of dumbbell shoulder to overhead or shoulder taps, (if performing shoulder to overhead, switching arms every 10 repetitions,) before returning to the lateral hops over the dumbbell for the next round. The athlete will continue through the movements in this order until the 12min time cap expires.
Score is the total number of repetitions completed within the 12-minute time cap.
Lateral Hops Over-the-Dumbbell: With a dumbbell on the floor, the athlete must do a Lateral Jump with a two-foot takeoff over the dumbbell, followed with another jump to the opposite side, which shall count as two reps. Both feet must pass clearly over the dumbbell for each repetition to count. The athlete does not need to land with both feet at the same time.
Air Squat: This is a standard Air Squat. The athlete starts standing tall, and at the bottom of the squat, the hip crease must pass below the top of the knee. At the top, the hips and knees must be fully extended.
Dumbbell Shoulder-to-Overhead: Each rep begins with the dumbbell head resting on the shoulder and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips, and knees are fully extended, and the dumbbell finishes directly over the body with the feet in line. Every 10 consecutive repetitions with the same arm, the athlete must switch, and may do so in any position, such as overhead, or on the ground.
AMRAP in 12 minutes
80 Lateral Line Hops
60 Air Squats
40 Shoulder Taps
AMRAP in 12 minutes
60 Line Stepovers
40 Air Squats
20 Shoulder Taps (knees allowed)
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