Wednesday 1.20.21

Warm-up:

Coaches Choice

Macho Man Prep:
3-Sets to build to your workout weights
Macho Man=
3 Power Cleans
3 Front Squats
3 Push Jerks

Workout:

AMRAP 5min
40/30 Calorie Row
20 Box Jump Overs
AMRAP “Macho Man”

Rest 5min

AMRAP 5min
30/21 Calorie Row
15 Box Jump Overs
AMRAP “Macho Man”

Rest 5min

AMRAP 5min
20/15 Calorie Row
10 Box Jump Overs
AMRAP “Macho Man”

Notes:
Box Height: 24″/20″

Rx’d:
1st AMRAP: 75#/55#
2nd AMRAP: 95#/65#
3rd AMRAP: 115#/85#

Rx’d(m):
1stAMRAP: 115#/85#
2nd AMRAP: 135#/95#
3rd AMRAP:155#/105

Rx’d+:
1st AMRAP: 135#/95#
2nd AMRAP: 155#/105#
3rd AMRAP: 185#/135#