Monday – 4/20/2020

FULL PROGRAMMING IS AVAILABLE ON SUGARWOD
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WORKOUT FROM HOME
[Strength]
*Check SugarWOD.

[Metcon]
5 Rounds
AMRAP x 3:00
-4 Alternating Pistols
-8 Push-Ups
-12 Sit-Ups
*Rest 1 minute between rounds
**Pick up where you left off.

[Engine Builder]
*Check SugarWOD.

STANDARD EQUIPMENT PROGRAMMING
[Gross Strength]
Every 60 seconds, for 10 minutes (10 sets)
Push Press x 1 rep
*Use heaviest weight across all 10 sets.

[Metcon]
3 Rounds for Time
-50 Wall Balls (20/14)(Rx+ 30/20)
-10 Power Clean & Jerks (155/105)(Rx+ 185/125)
Time Cap = 18 minutes
*Another ‘put your head down and grind’ workouts. Don’t get so caught up in doing big sets on the Wall Balls. Small sets with small breaks will help keep you moving rather than resting a ton just to hit another big set. Push hard on the Wall Balls and pace with the barbell.

[Accessory]
5 Rounds
-Single Arm DB Bent Row x 10-20 reps /side
*Use your judgement on rep count based on the weight you have.

[Tune]
Skill Work
AMRAP x 10
-50′ Handstand Walk (25′ out and back)
-20 Alternating Pistols
-3 Strict Ring Muscle-Ups

[Engine Builder]
*Check SugarWOD.