WORKOUT OF THE DAY

Friday 220819 Clean and Jerks + Row Sprints

5 rounds each for time on the 4 minute mark:
3 Power Clean and Jerks (80/55kg)
21/16 cal row
Post all times and any scaling
Score is your SLOWEST time 🙂
compare to May 20 2021

Intended Stimulus
Get a load on the barbell that forces you to think. You should have to approach the bar and intentionally get set up before attempting the lift. Then, after dropping the bar, you should need to take a few breaths to gather yourself for another lift. If you can just bust out 3 clean and jerks without much hesitation, then go heavier. The row is just long enough to make sprint hurt, but sprint nonetheless 🙂 Rest the remainder of the 4 minutes. Post all your times to SugarWOD. Your slowest is your score.

Wednesday 220817 Front Squat + Reverse Lunge Heavy Day

Every 4:00 for 5 rounds:
6 Front Squats
8 Front Rack Reverse Step Lunges
Use the same load with no transition time
Keep loading manageable as to move well
Post heaviest successful loading and any scaling

Tuesday 220816 AMRAP 20

20 minute AMRAP:
30 KB Swings USSR (24/18kg)
25 Burpee Box Step Overs (24/20”)
200m single arm farmer carry (24/18kg)
Post completed rounds + reps and any scaling

Monday 220815 3 rounds for time

Yoga at The Hut and on ZOOM tonight at 6:00pm!

3 rounds for time:
500m row
30 Wallball Shots (20/14#, 10/9’)
20 Pull-ups
Post finish time and any scaling

Thursday 220811 E6M for 5 rounds

5 rounds on the 6 minute mark, EACH for time:
300/250m Row
400m Run
post all finish times and any scaling

Wednesday 220810 Big Chipper

For Time Complete:
20 Deadlifts (100/70kg)
20 Burpee Pull-ups
200m Farmer Carry (24/18kg)
1 Mile Run
200m Farmer Carry
20 Burpee Pull-ups
20 Deadlifts
post finish time and any scaling

Tuesday 220809 DB Hang Squat Clean Thruster + Run

For time complete:
21 DB Hang Squat Clean Thrusters (50/35#)
400m Run
15 DB Hang Squat Clean Thrusters
300m Run
9 DB Hang Squat Clean Thrusters
200m Run
post finish time and any scaling

Monday 220808 Split Jerk 5-5-4-4-3-3-3

Remember all that talk last week about being on time and using the warm-up to its full advantage? Well here is post from the archives to drill that idea home!

“For some this is a day to simply practice a new skill, become more comfortable, and get some reps of split jerk. For others, this is a day to test your strength and skill, working to a new 3 rep max. Regardless of what camp you’re in, you’ll get a nice long technique intensive warm-up and skill work before loading up the bar. Work on moving well today. Upright torso in the dip. Weight in the heels. Full hip extension before dropping. Solid bar path. Stable landing in the split. Your coaches are here for you so ask us any questions, and be sure to pay special attention during the warm-up. The warm-ups are, after all, not simply for getting warm, but for developing skill, getting specific joints and muscles ready, and priming movement patterns. The warm-ups help us improve, keep us safe and efficient, and ensures each athlete gets what they need… including you! So, don’t waste your warm-up today, or any day!” -WODblog 2021

Yoga at The Hut and on ZOOM tonight at 6:00pm!

Split Jerk
5-5-4-4-3-3-3
post all loads, new 3RM , and any scaling
compare to: September 29 2021, July 9 2019, August 2 2017, October 31 2016, January 12 2016

Friday 220805 Partner AMRAP 30

30 minute AMRAP with a partner:
800m Run (together)
80 KB Swings (Shared, 24/18kg, USSR)
80 Calorie Row (Shared)
40 SA KB Push Press (Shared, 24/18kg)
post total completed rounds + reps and any scaling

Thursday 220804 4 RFT: Squat, TTB, C&J

4 rounds for time:
20 Air Squats
14 Toes To Bar
8 Clean and Jerks (50/35kg)
post finish time and any scaling