20161129

20161129:

Front Squat: 4x5x65

Then,

“Freedom Sauce”
3:00 AMRAP:
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
3:00 AMRAP:
18 Overhead Squats (115/80#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
3:00 AMRAP:
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
3:00 AMRAP:
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees
Max Calorie Row

Comp:
1. Conditioning
“Freedom Sauce”
3:00 AMRAP:
21 Overhead Squats (135/95#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
3:00 AMRAP:
18 Overhead Squats (155/105#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
3:00 AMRAP:
15 Overhead Squats (185/135#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
3:00 AMRAP:
12 Overhead Squats (205/145#)
12 Over-the-Erg Burpees
Max Calorie Row

2. Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 15 unbroken Strict HSPU
B. 4 sets of 12 unbroken Strict HSPU
C. 5 sets of 9 unbroken Strict HSPU
D. 6 sets of 6 unbroken Strict HSPU
Rest 1 minute between sets

3. Conditioning
3 RFT:
20 Calorie Bike
40 GHDSU

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