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WOD

“Quittin Time” (3 Rounds for reps)

“Quittin’ Time”

AMRAP 5:

Buy-In: 30/21 Calorie Assault Bike

Max Rounds With Time Remaining:

12 Deadlifts

12 Barbell Facing Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/21 Calorie Assault Bike

Max Rounds With Time Remaining:

8 Deadlifts

8 Burpee Box Jumps

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/21 Calorie Assault Bike

Max Rounds With Time Remaining:

4 Deadlifts

4 Burpee Box Jump Overs

Subs

35/25 Calorie Row or 400m Run

RX+ M- 225/275/315 F-155/185/205, 24/20″

RX- M- 185/235/275. F- 135/165/185, 24/20″

50-59- M-135/185/235 F- 95/125/155, 20/16″

60+- M-95/135/185 F-65/95/135, Step Ups

Basics- 15 Cal Row, 1 Round for each AMRAP. BB and Step Ups
DESCRIPTION

These faster paced intervals begin with a buy-in on the bike that only happen once

After completing the initial calories, you won’t return to the machine

Complete max rounds and reps of deadlifts and bar-facing burpees with the remaining time

Enter total reps completed for each AMRAP

Your score is the sum total of your three rounds

We’re entering reps here

DEADLIFTS

As the weight increases, the reps will decrease

Choose weights for each AMRAP that allows you to complete the listed reps within 2 sets

BARBELL/BOX FACING BURPEES

You can jump-up or step-up out of the burpee

Jump over the bar with two feet or jump on the box with a two foot take off.