Weather – Classes On
Classes are on – keep an eye on SugarWOD, email, and social media for updates
Happy Birthday, Coach James!
10 rounds For Time
23 Sit-ups
23 Push-ups
45 Double Unders/65 Singles
23 Sit-ups
23 Push-ups
45 Double Unders/65 Singles
Every 5 minutes, 7 pullups
Modified Version
10 RFT of:
20 Sit-ups
15 Push-ups
65 Singles
2×6 Wednesday
2 Rounds, 6 Minute AMRAP of:
10 Burpees
15 Sit-ups
10 Goblet Squats (50/35)
10 Burpees
15 Sit-ups
10 Goblet Squats (50/35)
*Rest 2 minutes between rounds, start at the top each round
*Score 2 rounds separately
Strength Cycle Coming!!
A new strength cycle begins tomorrow! We’ll be working on squats, deadlifts, and strict press over the next several weeks on Mondays and Thursdays. Get in to test this week! You’re always welcome to make up these strength days the day after.
A Frightful Fight
4 Rounds for Reps
Minute 1: Dumbbell Hang Clean & Jerk
Minute 2: Calorie Row
Minute 3: Push-ups
Minute 4: Rest
*Flex spaces – Substitute double unders or calorie bike for row
*Dumbbell weight is athlete’s choice. Add weight to notes.
Minute 1: Dumbbell Hang Clean & Jerk
Minute 2: Calorie Row
Minute 3: Push-ups
Minute 4: Rest
*Flex spaces – Substitute double unders or calorie bike for row
*Dumbbell weight is athlete’s choice. Add weight to notes.
Rx+ (50/35lb kb) & HSPUs for push-ups
Mobility
Spend the remainder of class stretching, rolling, or doing a ROMWOD
Accessory Work
4 Rounds:
100 Meter Waiter Walk
20 Bird Dogs
100 Meter Waiter Walk
20 Bird Dogs
*Weight is athlete’s choice
16 Minutes – No Problem!
With 16 Minutes on the Clock:
1 Mile Run Buy-in
1 Mile Run Buy-in
Then AMRAP w/Remaining Time of:
15 Burpees
20 Sit-ups
15 Kettlebell Swings (50/35)
Candy
5 rounds for time of:
• 20 pull-ups
• 40 push-ups
• 60 squats
• 20 pull-ups
• 40 push-ups
• 60 squats
Yay Intervals!!
8 Rounds, 2 minutes on the clock:
6 Deadlifts (185/135)
10 Burpees
6 Handstand Push-ups
* Rest remainder of 2 minutes – sprint, then rest.
6 Deadlifts (185/135)
10 Burpees
6 Handstand Push-ups
* Rest remainder of 2 minutes – sprint, then rest.
Rx+ 225/165 & Strict HSPU
Score is total reps – 176 possible