Tuesday – 4/21/2020

FULL PROGRAMMING IS AVAILABLE ON SUGARWOD
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WORKOUT FROM HOME
[Metcon]
Skittles Workout!!!!!!
*Check SugarWOD for the workout description and details.

[Accessory]
5 Rounds
Copenhagen Plank x 30-45 sec /leg
*Rest as needed between rounds.

[Engine Builder]
*Check SugarWOD.

STANDARD PROGRAMMING
[Gross Strength]
Every 3 minutes, for 15 minutes (5 sets)
Back Squat x 5 reps
*Work up to a heavy 5 for the day.

[Metcon]
For Time
-1000m/800m Row
-21 Squat Snatches (115/75)(Rx+ 135/95)
-21 Pull-Ups (Rx+ C2B Pull-Ups)
-750m/600m Row
-15 Squat Snatches
-15 Pull-Ups (Rx+ C2B Pull-Ups)
-500/400m Row
-9 Squat Snatches
-9 Pull-Ups (Rx+ C2B Pull-Ups)
Time Cap = 20 minutes
*Buckle Up!

[Accessory]
:20 on / :10 off x 16 Intervals (Alternate exercises)
-L-Sit Hold (support yourself on 2 chairs if needed)
-Double-Unders

[Tune]
12 Sets for Quality and Position Work
-Push Jerk + Split Jerk + Squat Jerk
*The Squat Jerk is obviously the limiting factor here. Only go up in weight if your mechanics are awesome here. Hell if you did every set with a broomstick that is fine.

[Engine Builder]
*Check SugarWOD.