Monday 22 July 2018 -


Published July 20, 2019


 

 

Squats ( final week of this version )

12 minute emom - 65% max back squat

Even - front squat x 3

Odd - back squat x 6

 

***10 minutes for warm up for next part ***

WOD

 

3 Min AMRAP

21 / 15 cal row ( M / F )

21 lateral burpees over rower

max OH squats ( 75 / 55 )

*** rest 3 minutes ***

3 min AMRAP

18 / 13 cal row ( m / f )

18 lateral burpees

max OHS ( 95 / 65 )

*** rest 3 minutes

3 min AMRAP

15 / 11 cal row ( m / f )

15 lateral burpees over rower

max OHS ( 115 / 85 )

*** rest 3 minutes***

3 Min AMRAP

12 / 9 cal row ( m/f )

12 lateral burpees

max OHS ( 135 / 95 )

 

 


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