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Our Blog

Tuesday 12.6.16 Workout of the Day

By cfpalmbeach | In WODs | on December 5, 2016



Shannon Frezza making thrusters look easy.


“Freedom Sauce”
3 Min AMRAP:
21 Overhead Squats S(45/35) RX(95/65)
21 Burpees Over the Bar

3 Min AMRAP:
18 Overhead Squats S(75/55) RX(115/80)
18 Burpees Over the Bar

3 Min AMRAP:
15 Overhead Squats S(95/65) RX(135/95)
15 Burpees Over the Bar

3 Min AMRAP:
12 Overhead Squats S(115/75) RX(155/105)
12 Burpees Over the Bar
*3 Mins Rest Between AMRAPs

**Each AMRAP will finish with a Max Calorie Row in remaining time after completing one round.  Score = Total Calories


WOD Tips:

-After doing several weeks of 5 Mins On/5 Mins Off, then 4 Mins On/4 Mins Off, we are moving on to a 3 Mins On/3 Mins Off series.  Since these are shorter workouts, you want to attack each AMRAP, and sustain a high intensity for each working piece.

-The goal with today’s workout is to do all of your overhead squats and burpees unbroken each round so you can get to the rower with as much time as possible.  Make sure you start light enough in those early sets where you can easily go unbroken.  In order to do the scaled or RX weight, you should be able to 12 unbroken overhead squats at the final weight when fresh.  It’s possible you may have to break up one or two of your overhead squats along the way, but you will still need to move quickly to get to the rower.




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