WOD

Workout of the Day and Specialty Class Programming

Wednesday, September 18, 2019

We’re trying a new WOD tracking software. Give it a try and let me know what you think:

Android: www.sugarwod.com/android

iPhone: www.sugarwod.com/ios

WOD

With a 9:00 Clock:

30/25 Cal Air Dyne

then AMRAP:

5 Deadlift 225/155lbs

10 Burpees

30 Double Unders

POWER HOUR

6x6 Back Squat

3x15 GHD Sit Up

4 Rounds: 50m Sled Push, Rest 2:1

BARBELL ENDURANCE

5x3 Deadlift

5x2 Hang Clean

5x1 Clean

EMOM 10: 3-Position Clean (High Hang, Hang, Floor)

CORE ENDURANCE

Core Work +

5 Rounds:

10 Burpee Box Jump Overs

12 DB Snatch

14 DB Step Ups