“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)
L2 18/13 15/11 12/9 9/6 One weight on barbell L1 12/9 for all rounds same weight on OHS option to sub front or goblet squat for OHS
With short time windows, athletes have to balance getting to the barbell quickly with not getting there so fast that they can’t pick up the barbell because they are so gassed. We want to find that middle ground. Not 70% and not 100%, rather somewhere in that 85-90% effort range. A strong, but intelligent and consistent pace on the rower and the burpees that allows for minimal time spent not moving is ideal. If athletes can transition from the rower right to the burpees and the burpees right to the barbell, they will have maximized each of their 3-minute rounds. The amount of sets athletes are shooting for on the barbell will likely increase as the rep numbers decrease. In the first two rounds, we’re probably looking at 1-2 efforts on the barbell. On the last two rounds, we can anticipate there being 2-3 attempts on the bar. With mechanics in mind, we want to again find a balance, this time between effort and technique.
OPEN GYM (optional):
Strength/Accessory work designed to complement today's WOD
1. Strict Handstand Push-ups For Time: 50 Strict Handstand Push-ups
2. Strict Pull-ups Max Set