Call Us: (866) 966-3966

22
Apr

160423 Saturday’s WOD

Feature

It’s time to start using SugarWOD.

There are no excuses. 90 of you have signed up so far but only a handful of you are entering your scores. You should do this right after every workout. It takes seconds, less time than it takes to write it on the board. This will not only help you but also help us, as coaches, better serve you.

Next week will be the last week we’re posting scores on the whiteboard in the box.

On a sidenote, signing in on the iPad when you come in is not optional. It is the first thing to do when you enter the box. Let’s make it a habit.

Now let’s kick some butt!
SugarWOD: Build Stronger Boxes


Warm Up: 2RDs
50x jump rope singles
10x KB Goblet Squats
5x Pull Ups
10x Wall Balls
2x Wall Walk Ups
After RDs, shoulder mobility, bands and rollers


Strength:

12 minutes to find 1rm Bench Press


Lifting: Split Jerk 6×3 (from the rack)

In 15 minutes, work to a heavy load
6 sets of 3 Reps.


MetCon:
3 rounds for time of:
20x overhead squat (95#/65#)
20x toes to bar
20x KB swing (53#/35#)
200m run

Leave a Reply