Slot Machine

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Slot Machine

OPEN & PERFORMANCE

Teams of 3 with a running clock at 0:00
AMRAP 7:
50 Back Squats (135/95) 
50 Back Squats (185/135)
AMRAP Back Squats (225/155)

rest 3 minutes

At the 10:00

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105) 
AMRAP Bench Press (185/115)

rest 3 minutes

At 20:00

AMRAP 7: 
50 Deadlifts (185/135) 
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

FITNESS

115/80 – 135/95 – 155/105 Back Squats

95/65 – 115/80 – 135/95 Bench Press

135/95 – 155/105 – 185/135 Deadlift

Upper Body Imperative

Back Squat = Safety Bar Back Squat

Bench Press = Close Grip/Close to Body 1-Arm Dumbbell Bench Press

Deadlift = 1-Arm SUMO Deadlifts w/lifting strap (increasing in weight)

Lower Body Imperative

Back Squat = Seated barbell shoulder press

Deadlift = Double KB Seated Deadlifts (increasing in weight)

·      Ideally pairing teams up who will be using the same weight across each movement today. If unable to do that, it is ok to use multiple bars as space allows.

·      If needed we will start athletes on opposite AMRAPs.

·      The score for each section is total reps at the last barbell.

·      Weights should be something that athletes are able to complete 25, 20, and 15 repetitions unbroken when fresh.

·      If we run out of benches, complete Push Press at 115/80, 135/95, 155/105.

RECOVERY: ROMWOD/Crossover Symmetry

Zachary Hamilton