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WOD

“HarDTop” (Time)

“HarDTop”

On the 4:00 x 5 Rounds:

400 Meter Run

1 Round of “DT”

1 Round of “DT” is:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

*Score is slowest round

Subs:

500/400m Row, 25/18 Cal Bike

RX+-155/105#

RX -135/95#

50-59-115/75#

60+-95/65#

Basics-200m Run 6-5-3 reps for DT, PVC/BB
DESCRIPTION

This interval workout combines cardio and barbell cycling components

New rounds begin every 4 minutes [0-4-8-12-16]

Your score today is your slowest of the 5 rounds

Choose a run distances and weights that allow for these rounds to take no more than 3:30

This leaves you at least 30 seconds of rest before beginning the next round

BARBELL MOVEMENTS

1 Round of “DT” is:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Weight selection is important in finishing within these 4-minute windows

Choose weights that allow you to clear each round in no more than 1:30

RUN

Choose a distances that takes 2 minutes or less to complete

AFTER PARTY

Body Armor (No Measure)

Body Armor

3 Sets of 9 : Barbell Good Mornings

3 Sets of 12: Weighted Glute Bridges

3 Sets of 15: Strict Toes to Bar

Rest as Needed Between Sets