WOD

Friday 3-30-18

1. Buy In EMOM until failure 1 Thruster 95/65lbs Increase by 10/5lbs per round 2. Metcon 6 Rounds w/ a partner 20 Push Press 75/55lbs 15 Bar Facing Burpees 20 Sumo DLHP 75/55lbs Complete a full round then switch (3 each.) [button link="https://www.sugarwod.com/login"...

Thursday 3-29-18

1. Buy In OVERHEAD SQUAT 10 min Build to a Heavy Set of 7 Reps All repetitions taken from the rack 2. Metcon AMRAP 25 Minutes with a partner Complete a full round then switch Row 250/200m 12 Lateral Burpees over Rower 12 Power Snatch 95/65lbs [button...

Wednesday 3-28-18

1. Buy In Every 30 seconds for 10 minutes 2 Power Clean and Push Jerk Partners alternate rounds *choose a weight that is challenging but doable for both partners 2. Metcon AMRAP 20 Minutes with a partner Complete Full Round then switch 10 Push Ups 10 Box Jump Overs...

Tuesday 3-27-18

1. Buy In In 15 Minutes Find 5RM Bench Press 2. Metcon Every 2 Minutes for 20 Minutes w/ a partner 20 Wallballs 20/14lbs Max Rep Sit Ups Complete full 2 minutes of work before switching with partner ...

Monday 3-26-18

1. Buy In EOMOTM until failure w/ a partner 4 Snatch (anyway) 95/65lbs Weight increases 10/5lbs each round 4 Snatch total each round, work does not always need to be spread evenly (2/2 3/1 4/0 Just get as far as possible) 2. Metcon For 20 Minutes w/ a partner 1 Minute...

Thursday 3-22-18

1. Buy In 7×1 Split Jerk Start around 80% and work up each rep if you can. Move fast and be aggressive. You will be surprised at how well you do if you just add those two things in. 2. Metcon 4 Rounds: 20 Kettlebell Swings 53/35lbs 15/10 Calorie Assault Bike Rest 2:00...

Wednesday 3-21-18

1. Buy In EMOM 10:00 1 Snatch @ 65-90% This is about moving well. Your first rep should be at 65% and then you can increase if the rep is perfect. Treat each rep like it is a 1RM lift. 2. Metcon For Time: Run 400m Then 3 Rounds: 10 Power Clean 115/75lbs 10 Push Press...

Tuesday 3-20-18

1. Buy In Back Squat 1×5 @ 80% 1×4 @ 85% 1×3 @ 90% As the percentages creep up, the need to be ready for each rep is much greater. The speed should be the same on these reps should be the same as it was for Week 1. Make sure you are really loose and ready to go before...

Monday 3-19-18

1. Buy In 6×2 Squat Clean and Jerk – Drop and Reset (Start Around 70%) We are backing down again and adding the jerk into the movement. Weight can build over sets based on feel but the focus should be on perfect lifts. *Pacing is a 2 min EMOM 2. Metcon For Time: 27...

Thursday 3-15-18

1. Buy In SPLIT Jerk 4×2 – Two moderate sets, one heavy, last set back between the first two. No percentages here. Build to a “perfect heavy double”, go for a big lift, then drop back down for another perfect set. Rest 2-3 minutes between sets. 2. Metcon 3 Rounds 100m...

Wednesday 3-14-18

1. Buy In EMOM 10:00 1 Squat Snatch @80% For the first 5 rounds, keep weight at 80%. You may make slight jumps in weight on the second 5 rounds as long as form does not break down. No Fails. 2. Metcon AMRAP 12:00 5 Thrusters 95/65lbs 7 Ring Dips 12/9 Calorie Row...

Tuesday 3-13-18

1. Buy In Front Squat 5×3 (Start around 85%) Weight can build over sets based on feel. Keep rest at 2-3 minutes between sets. 2. Metcon 5 Rounds: Row 400/300m 20 Overhead Lunge w/ 35/20lb Dumbbells GPP:50/35lbs *Further Scaling: Run 400m instead of Row DBs hanging by...

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