Monday – 4/27/2020

The Workout for Monday is:

WORKOUT FROM HOME
[Metcon]
*Check SugarWOD

[Accessory]
Accumulate Total Reps (15/side)
Arm Bar + Turkish Get-Up + Windmill
*Take your time and focus on positions and shoulder stability. You can use a DB/KB or a bottle of water or laundry detergent. If you don’t have anything, contact one of your coaches for modifications.

[Engine Builder]
*Check SugarWOD

PLUG AND PLAY OPTIONS
[Applied Strength]
Power Snatch
3 – 3 – 3 – 2 – 2 – 2
Drop and reset each rep
Build across each set.

[Gross Strength]
Every 90 seconds, for 12 minutes
-Deadlift x 5 reps
*Work up to a heavy 5 for the day.

[Metcon]
For Time
-24 Front Squats (135/95)
-24 Bar Facing Burpees
-18 Front Squats
-18 Bar Facing Burpees
-12 Front Squats
-12 Bar Facing Burpees
-6 Front Squats
-6 Bar Facing Burpees
*After every set of bar facing burpees, perform 12/8 Strict Pull-Ups
Time Cap = 18 Minutes

[Tune]
3 Rounds for Max Reps
-1 Max set of HSPU (Rx+ Strict)
-1 Max set of Bench Press @ 75% BW
Rest as needed between movements
*Time Cap = 12 minutes

[Engine Builder]
*Check SugarWOD.