11.26.2018

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November 6, 2020

SWOD"Stamina Squat"Alternating "On the Minute" x 12 (6 Rounds):Odd Minutes - 3 Front SquatsEven Minutes - 6 Back Squats

*Both* lifts are performed with the same load:67% of our estimated 1RM Front squat.

This is the fifth iteration, increasing by 3% from last week.

WOD"Freedom Sauce"

"Freedom Sauce" is 4 x AMRAP 3's, resting 3:00 between.

Part #1 - 0:00 - 3:0021 Overhead Squats (95/65)21 Lateral Burpees over RowerMax Calorie Row

... Rest 3:00 - 6:00...

Part #2 - 6:00 - 9:0018 Overhead Squats (115/80)18 Lateral Burpees over RowerMax Calorie Row

... Rest 9:00 - 12:00...

Part #3 - 12:00 - 15:0015 Overhead Squats (135/95)15 Lateral Burpees over RowerMax Calorie Row

... Rest 15:00 - 18:00...

Part #4 - 18:00 - 21:0012 Overhead Squats (155/105)12 Lateral Burpees over RowerMax Calorie Row

Four scores - the calories accumulated in each part. The system will add together the four numbers for our sum total, our score for the workout.

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