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Wednesday, August 5th

Today's WOD

"Poker Face"

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

12 Front Squats (115/85)

6 Burpee Box Jump Overs (24"/20")

 

Rest 5 Minutes

 

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

9 Front Squats (135/95)

6 Burpee Box Jump Overs (24"/20")

 

Rest 5 Minutes

 

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

6 Front Squats (155/105)

6 Burpee Box Jump Overs (24"/20")

 

WORKOUT BRIEF

We'll work for 5 minutes, then rest for 5 minutes in these 3 fast-paced intervals

Each interval begins with a "buy-in" 400 meter run

This run only happens once to start each interval

In the remaining time, you'll complete as many rounds and reps as you can of front squats and burpee box jump overs

The runs should take around 2 minutes or less to complete, giving you about 3 minutes to work through the inside work

If you're short on equipment, stagger athletes on opposite 5-minute intervals

 

FRONT SQUATS

  • The weight starts low and the reps start high in the first interval
  • From there, the weight will increase and the reps will decrease
  • This ideally allows you to complete a similar (rounds + reps) score with each interval
  • These should all be weights and rep schemes that you are comfortable completing unbroken today
  • You are allowed to squat clean the first rep of each set

BURPEE BOX JUMP OVERS

  • We'll face the box in the burpee instead of moving laterally
  • You can jump-up or step-up out of the burpee, but should jump onto the box
  • There is no need to stand to full extension on top of the box

 

WARM-UP

20 Seconds Each

Jog In place
Active Spidermans 
Slow Air Squats
Mountain Climbers 
Lateral Squats

Butt Kickers in place
Frog Hops
Box Step-ups (Low Box)

High Knees in place
Push-up to Down Dog 
Lateral Box Step-overs
Slow Burpees
Box Step-ups

 

MOBILITY – Pigeon Pose on Box – 30s each

 

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

Movement Prep:
Run 200 meters

Then…

Burpee Box Jumps

4 Burpees
4 Box Step-Overs
4 Burpee Box Jump Overs

 

Front Squats
5 Pausing Front Squats (3 Seconds in Bottom)
5 Front Squats

*Build to Workout Weights

WOD Prep:
1 Round

200 Meter Run
6 Front Squats
3 Burpee Box Jump Overs

"Poker Face"
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats
6 Burpee Box Jump Overs (24"/20")

-Rest 5 Minutes-

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats
6 Burpee Box Jump Overs (24"/20")

-Rest 5 Minutes-

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats
6 Burpee Box Jump Overs (24"/20")

RX Barbell – (115/85) - (135/95) – (155/105)
Fitness Barbell – (95/65) – (115/85) – (135/95)
SWEAT Barbell – Keep light and use same barbell each round

MODIFICATIONS
400 METER RUN

  • 500 Meter Row
  • 400 Meter Ski Erg
  • 40/28 Calorie Schwinn Bike

BURPEE BOX JUMP OVERS

  • 9 Bar Facing Burpees
  • 12 Burpees
  • No push up burpees
  • Burpee from a riser
  • Reduce reps

AFTER PARTY

Recovery Bike

4:00 Light Pace
3:00 Moderate Pace
2:00 Hard Pace
3:00 Moderate Pace
4:00 Light Pace

AMRAP – 20 minutes

Run 400 meters
21 Front Squats
15 Burpee Box Jumps

AFTER PARTY

3 giant sets of:

Bike 3 minutes

ABC Planks

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