Bring a Friend Day is tomorrow Part 1 Back Squat Build to a 2 rep max in 15 minutes Loading Guidelines: Sets 1-3: Warmup sets (55-75% 1RM) Sets 4-6: Working sets (85-95%) Part 2 21-15-9 reps for time: Back Squats (185/135) Toes to Bar Calorie Row
Read More »For time: 1 round of: 30 hang power cleans (115/80) 15 ring dips 15-ft. rope climb, 3 ascents Then, 2 rounds of: 20 hang power cleans 10 ring dips 15-ft. rope climb, 2 ascents Then, 3 rounds of: 10 hang power cleans 5 ring dips 15-ft. rope climb, 1 ascent
Read More »In teams of 2, complete as many rounds as possible in 20 minutes of: 30 Clean & Jerks (135/95) 30 Calorie Row Divide the C&J reps however you like. Divide the 30 Calorie Row into 15 Calories each. Post rounds completed to sugar wod
Read More »Power Snatch 2-2-2-2-2-2-2 Build to heavy 2 Wod 12-9-6 Power Snatch 135,95 Ring Muscle Ups
Read More »Teams of 3 complete Run 600m as a team then 150 v ups while one partner hold chin over pull up bar run 600m as a team then 150 SumoDeadlift High pull 75/55 while partner holds a Handstand Hold
Read More »Five 3-minute rounds of: 175, 125 front squats, 10 reps 10 box jumps, 36,30 box Row for max calories Rest 3 minutes between rounds. Post calories rowed each round to sugar wod
Read More »In teams of 3: 400 meter relay race 150 Power Cleans 115/75 150 Box Jumps 24/20 400 meter relay race
Read More »17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225/155 55 wall-ball shots, 20/14 55-calorie row 55 handstand push-ups
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