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Friday August 10

“HOT SAUCE”

“Hot Sauce” Part #1
AMRAP 3:00:
21/16 Calorie Row
21 Burpees over the Rower
Max Overhead Squats

Open/Performance – 75/55

Fitness – 45/35

Rest 3:00

“Hot Sauce” Part #2
AMRAP 3:00:
18/14 Calorie Row
18 Burpees over the Rower
Max Overhead Squats

Open/Performance – 95/65

Fitness – 65/45

Rest 3:00

“Hot Sauce” Part #3
AMRAP 3:00:
15/12 Calorie Row
15 Burpees over the Rower
Max Overhead Squats

Open/Performance – 115/80

Fitness – 75/55

Rest 3:00

“Hot Sauce” Part #4
AMRAP 3:00:
12/9 Calorie Row
12 Burpees over the Rower
Max Overhead Squats

Open/Performance – 135/95

Fitness – 95/65

Each part is scored independently.

Score is total overhead squats

(not adding together the previous rowing calories and burpees).

 

Four 3-minute AMRAPs, all scored separately as total reps completed at each barbell. As the reps go down, the weights will increase. The weights should be loads that athletes are capable of completing at least 30, 25, 20, and 15 repetitions unbroken respectively when fresh.

Choosing the right weights matter a lot, but so does choosing the appropriate numbers on the row and burpees. We want athletes to get to each barbell with a minimum of :30 seconds left. This will likely only be an issue on the rounds of 21 and 18. Adjust the numbers as necessary to ensure each athlete gets reps in on the barbell. Reducing the rounds to 18-15-12-9 is an option.

The burpees are lateral jumping over the slide of the rower, with no need to stand to full extension at the top of each rep. If short on rowers, stagger heats on opposite 3-minute intervals.

Melinda MettenFriday August 10

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