WOD Monday 7/22/19

Posted on Posted in WOD

“Hot Sauce”

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

GENERAL
In these quick intervals, we’re looking to get to the barbell on every round
In the first two rounds we want roughly 45-60 seconds on the bar
On the last two rounds we want 60+ seconds on the bar
We can adjust reps as needed to accomplish that
The score today is total number of squats completed at each weight
This workout was last completed on 8.1.18
OVERHEAD SQUATS
The overhead squats will come from the ground in the workout
Athletes should be able to complete 30, 25, 20, and 15 reps unbroken respectively when fresh
LOGISTICS
Stagger on opposite 3 minute windows if short on machines
If sharing barbells in two heats, buddy 2 will have to change out barbell weight following their round