08/08/2018

08/08/2018

  August 8, 2018
08/08/2018

CHC- where you get really good burpees! 🙂
Metcon
“Hot Sauce V2” (4 Rounds for reps)
AMRAP 3:
21/15 Calorie Row or 18/12 Calorie Bike
21 Lateral Bar Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:
18/13 Calorie Row or 15/10 Calorie Bike
18 Lateral Bar Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row or 12/9 Calorie Bike
15 Lateral Bar Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row or 10/7 Calorie Bike
12 Lateral Bar Burpees
Max Overhead Squats (135/95)

R+(OPEN): as written
Rx(PERFORMANCE): 65/45, 75/55, 95/65, 115/80
Scaled(FITNESS): 45/35, 65/45, 75/55, 95/65

Target Reps 40+
Next Level
Metcon (Time)
For Time:
50 Strict Handstand Push-ups

R+ – as written
Rx – kipping HSPU
Scaled – DB strict press

Metcon (AMRAP – Reps)
Strict Pull-ups:
Max Set

1 attempt at an unbroken set

R+ – as written
Rx – kipping pullups
Scaled – ring rows

Endurance
See Endurance Programming (No Measure)