Wednesday, October 11

October 11, 2017

 

Overhead Squat (4 x 3)

In 12 Minutes
Build to a Heavy Set of 3

 

"Freedom Sauce" (AMRAP - Reps)

AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

 

Score Cal Row only

 

Chest-To-Bar Pull-ups (4 x 14)

Scale: Kipping/Butterfly Pullups, Jumping Pullup w 3 second negative, Band Pullup, Ring Row

Pull-ups (4 x 14)

(For Those doing chin over bar Pullups)

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

Please reload

Archive