Wednesday- October 10th

October 10, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Huggers/Skiers
            *3 Movements from Pressing/Overhead MobilityWOD poster 

 

 

 

A. Overhead Squat

3 x 6-8 @3121

*Very controlled squats; focus on weight being back in the heels, chest tall, and keeping a strong overhead position throughout the whole lift

 

 

B. “Freedom Sauce”

AMRAP 3:00

21 Overhead Squats (75/55)

21 Burpee Over the Erg

Max Calorie Row

Rest 3:00

 

AMRAP 3:00

18 Overhead Squats (95/65)

18 Burpee Over the Erg

Max Calorie Row

Rest 3:00

 

AMRAP 3:00

15 Overhead Squats (115/80)

15 Burpee Over the Erg

Max Calorie Row

Rest 3:00

 

AMRAP 3:00

12 Overhead Squats (135/95)

12 Burpee Over the Erg

Max Calorie Row

 

Score is total calories after all four rounds.

*If the WOD has to be done in heats- do Burpee Box Overs instead of Burpees over ERG ​.

 

 

C. Buy-out
5 Way Shoulders x :60 each

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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