7/29/21

WOD

“Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

7/28/21

WOD

On a 12:00 Clock:
4:00 Max Power Cleans (135/95#)
4:00 Max Calorie Row
4:00 Max Double Unders

7/27/21

WOD

For Time:
400m Run
50 Sit-ups
25 Bar Muscle-ups
50 Sit-ups
15 Bar Muscle-ups

Extra Work

There will be 4 “Extra” workouts posted each week. They are posted straight to SugarWOD every Monday and can be found on the “Extra Work” board at the gym. You may complete any/all of the extra work outside of class, see your coach for further instruction and scaling.

7/26/21

WOD

For Time:
30-20-10
Calorie Machine
Toes-to-Bar

Rest 1:00

15-10-5
Burpee-to-Target (6")
Overhead Squats (135/95#)

7/25/21

WOD

Rest Day

7/24/21

WOD

For time, with a Partner:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

7/23/21

WOD

Sumo Deadlift 5-5-5-3-3-3 reps

Accessory:
5 x 8 Strict Pull-ups
5 x 8 Strict Ring Dips

7/22/21

WOD

Tabata Lunges
Rest 1 minute
Tabata Push-ups
Rest 1 minute
Tabata Ring Rows
Rest 1 minute
Tabata Overhead KB Lunges
Rest 1 minute
Tabata Goblet Squat
Rest 1 minute
Tabata KB Swing

*53/35-lb. KB

7/21/21

WOD

“Grettel”
10 rounds for time of:
3 clean and jerks
3 bar facing burpees

Rest

“Ingrid”
10 rounds for time of:
3 snatches
3 bar facing burpees 

♀ 95 lb. ♂ 135 lb

7/20/21

WOD

10 minute EMOTM of:
Push Press, 3 reps

Complete as many calories on the rower as possible in 10 minutes of:
10 strict handstand push-ups
20 pulls on the rower