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DESCRIPTION

STRUCTURE: In Teams of 3 athletes will complete 100 Box Jumps, 100 Front Squats and 100 Dumbbell Snatches. Every minute on the minute athletes will do 5 Burpees over whatever object they are completing reps with.

STIMULUS: “Disturbing the Peace” is a Sprint Threshold

STRATEGY: Athletes should aim to complete 12 reps every minute after the Burpees.

SCALING: Athletes should choose variations of each movement that they are comfortable completing 10 Reps at a time of

SCORING: Athletes score today will be their total round + reps.

EFFICIENCY TIPS

-Rotating through partners efficiently will be key ideally once all 3 partners have completed their burpees one partner works until the next minute and round of burpees are done.

-No Rebounding Box Jumps, It is unsafe and unnecessary in a class setting.

WOD

Disturbing The Peace – Team of 3 (AMRAP – Rounds and Reps)

“DISTURBING THE PEACE”

[TEAMS OF 3]

AMRAP 25:

100 Box Jumps

100 Front Squats

100 Dumbbell Snatches

On the Minute [Starting at 0:00]:

All Teammates Do 5 Burpees

*Burpee Over The Object You’re On

*Score = Total Rounds + Reps

RX+-75/55#, 24/20″, 50/35#

RX-75/55#, 24/20″, 35/20#

50-59-65/45#, 20/16″, 20/15#

60+-55/35#, Step Ups, 15/10#

Basics-Indiv- 30 Step Ups, 30 FS w PVC

30 DB Snatches every min 4 Burpees

Disturbing The Peace – INDIV (Time)

Individual Version:

For Time [25 Minute Time Cap]:

100 Box Jumps

100 Front Squats

100 Dumbbell Snatches

On the Minute [Starting at 0:00]:

4 Burpees Facing Object

RX+-75/55#, 24/20″, 50/35#

RX-75/55#, 24/20″, 35/20#

50-59-65/45#, 20/16″, 20/15#

60+-55/35#, Step Ups, 15/10#

Basics -Indiv- 30 Step Ups, 30 FS w PVC

30 DB Snatches every min 4 Burpees