Tuesday 7/2/19

Tuesday 7/2/19

Warmup
0:00 – 15:00
Run to Sessions 2x
Instructor Mobility

15:00 – 30:00
Workout Explanation
Movement Specific Warmups

Conditioning

There’s a lot going on in today’s workout, so make sure you understand what is required for YOUR LEVEL.

“The Arbiter”

With a 30 minute running clock:

From 30:00 – 42:00

Levels 3/4
12 Minutes E3MOM (4 rounds)
400 yd Run
20 Wall Balls

Treat this workout as a re-test for your Level 3. I expect all Level 3/4 members to be able to successfully complete the 4 rounds within the allotted time. If you’re not 100% today or you just can’t muster up the willpower or integrity to push hard enough to finish on time, then you can follow the Level 2 portion of the workout from 50:00 – 60:00.

Level 2
12 Minutes E3MOM (4 rounds)
20 Wall Balls
400 yd Run

If you’ve thought about ever taking Level 3 test, this should be a good indication if you are ready. You should finish each round in about 2:45 in order to have a good chance of passing the test.

Levels 0/1
12 Minutes E4MOM (3 Rounds)
10 Double Kettlebell Thrusters (or 5/5 single kb)
400 yd Run

Rest/Stretch for 8:00
You may not touch the barbells during this time.
At 50:00,

Levels 3/4

From 50:00 – 55:00
Take 5 minutes to work up to the heaviest quality Clean and Jerk you can in that time

From 55:00 – 60:00
AMRAP Clean and Jerks with your Max Effort weight

Level 2
(including those former Level 3/4 who bombed out/weren’t able to complete the first part of the workout as Rx)
From 50:00 – 60:00
10 Minutes EMOM
1st minute 15 Box Jumps
2nd minute 10 Ab Wheel Rollouts

Levels 0/1
From 50:00 – 60:00
10 Minutes EMOM
1st minute 15 Swings
2nd minute 30 second Hollow Hold