Hot Sauce – Wed 8.01.18

 In W.O.D.

Strength:  Movement Standards

Conditioning:

 ”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 (115/80) 
rest 3 minutes 
AMRAP 3: 
12/9 Calorie Row 
12 Lateral Erg Burpees 
Max Overhead Squats (135/95)


Scaling:

Intermediate Option

Men 65/85/105/125

Women 35/45/65/80

 

Beginner Option

Men 45/65/75/95

Women 15/25/35/45

 

All Cals and Burpees remain the same for all levels.

Recommended Posts

Leave a Comment

Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.