Wednesday 08.08.2018

Todays Hours:
5:45-7:30 am
9:00 (class)
1o-1
3:30 (teens)
4:30-7
"Hot Sauce"
AMRAP 3:00
21/15 Calorie Row
21/15 Lateral Bar Burpees
Max Overhead Squats
rest 3:00
AMRAP 3:00
18/13 Calorie Row
18/13 Lateral Bar Burpees
Max Overhead Squats
rest 3:00
AMRAP 3:00
15/11 Calorie Row
15/11 Lateral Bar Burpees
Max Overhead Squats
rest 3:00
AMRAP 3:00
12/9 Calorie Row
12/9 Lateral Bar Burpees
Max Overhead Squats
We want athletes to get to the barbell with at least :30 remaining. Choose the correct number for Calorie Row and Burpees. Weights on barbell should be such that you could complete the same number (as the row/burpee for that round) unbroken if you were fresh.
Fitness: 55/45, 65/45, 75/55, 95/65
Performance: 75/55, 95/65, 115/80, 135/95
Competition:
1) Pausing Overhead Squat, 5x2
2 Reps at 40%
2 Reps at 45%
2 Reps at 50%
2 Reps at 55%
2 Reps at 60%
2 sec pause at bottom, not for weight but to confirm good positioning
2) "Hot Sauce"
75/55, 95,65, 115/80, 135/95