The Calm Before The Storm
3 Rounds for Time:
500 Meter Row
15 Push Press (75/55)
15 Air Squats
500 Meter Row
15 Push Press (75/55)
15 Air Squats
Planking
Tabata planks
8 Rounds
20 seconds of work, 10 seconds of rest
8 Rounds
20 seconds of work, 10 seconds of rest
Community WOD (10:00am)
4 Rounds for Time:
50 Double Unders
20 Push Press (45/35)
20 Walking Lunge Steps
10 Pull-ups
50 Double Unders
20 Push Press (45/35)
20 Walking Lunge Steps
10 Pull-ups
Endurance WOD (7:45am)
4 Rounds for Time:
75 Double Unders
30 Push Press (45/35)
30 Walking Lunge Steps
10 Chest to Bar Pull-ups
75 Double Unders
30 Push Press (45/35)
30 Walking Lunge Steps
10 Chest to Bar Pull-ups
Saturday Endurance WOD (7:45am)
25 Minute Partner AMRAP
400 Meter Partner Run
40 Kettlebell Swings (50/35)
40 Walking Lunges
40 Burpees
40 Box Jumps (24/20)
*Other than run, 1 partner working at a time.
400 Meter Partner Run
40 Kettlebell Swings (50/35)
40 Walking Lunges
40 Burpees
40 Box Jumps (24/20)
*Other than run, 1 partner working at a time.
19.1 Test/Retest
If you would like to test or retest 19.1, please swap it for the WOD. See the coach for an appropriate warm up. Please enter your score in Friday’s SugarWOD entry.
12 Minute Monday
12 Minute AMRAP:
30/26 Calorie Row
20 Box Jumps (24/20)
15 Pull-ups
30/26 Calorie Row
20 Box Jumps (24/20)
15 Pull-ups
Handstand Walk Practice
15 minutes of HS walk drills
Back Squat Test
Back Squat 1 Rep Max
Power Clean & Double Under Madness
Accumulate 30 Power Cleans (95/65)
Every minute, on the minute 30 double unders
Every minute, on the minute 30 double unders