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WOD

“Rush Hour” (5 Rounds for time)

Rush Hour

On the 4:00 x 5 Rounds:

20/15 Calorie Assault Bike

10 Lateral Barbell Burpees

5 Power Snatches

Subs

25/18 Calorie Row

RX+-135/95#

RX -115/75#

50-59- 75/55#

60+-55/45#, Burpee Step Overs

Basics-10 Cal, 5 Burpees, 5 PS w/ PVC/BB
DESCRIPTION

* In this faster paced interval workout, you’ll complete the listed work, then rest with whatever time remains in the 4-minute window

* Record your times for each round, with you final score being the slowest of the 5 efforts

* New rounds begin on the (0:00-4:00-8:00-12:00-16:00)

* To get the right stimulus and proper rest, rounds should take less than 3 minutes to complete

LATERAL BARBELL BURPEES

* You can jump or step up off the floor

* Jump over the bar with 2 feet for “RX”

* There is no need to reach full extension on the jump over the bar

POWER SNATCHES

* Looking to choose a moderate weight for the final station

* This should be a weight you could cycle for 5-7 unbroken reps when fresh

* Within the workout, we’re likely looking at smaller sets or quick singles

* It’s important here to find the sweet spot between too light and too heavy

AFTER PARTY

Rest 3 min between sets

10: Back Squat (10 Reps @ 67% 1RM)

8: Back Squat (8 Reps @ 74% 1RM)

6: Back Squat (6 Reps @ 80% 1RM)

4: Back Squat (4 Reps @ 85% 1RM)

2: Back Squat (2 Reps @ 90% 1RM)