SugarWOD

WORKOUT OF THE DAY

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WOD: 9-13-16

Pre WOD: 3 sets of:

AMRAP of 1 arm KB Push Press (24/16)

Rest 1 minute between arms

3 sets of:

10 second Ring Support + 1 Ring Dip Negative
10 Pendlay Row @ 21×1

WOD: Every 2 minutes for 20 minutes:

15/12 Cal Row
5 Burpees over the rower
AMRAP Shoulder to Overhead (135/85) until 1 minute is left in the round

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Outdoor endurance people assemble…

Please note that the Endurance classes for tonight will be taking place outside.  Where you ask?  At the Boston Commons location (inside the common in the corner of Charles and Beacon).  Bring all of the things and maybe a sweater.  It’s getting chilly.

:(

CG

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WOD: 9-12-16 – Recap day 7

Pre WOD:

Build to a 1 RM Clean and Jerk

AMRAP unbroken Toes to Bar

WOD:  For time:

AMRAP unbroken Toes to Bar

Immediately followed by:

Grace:  30 reps for time of:

Clean and Jerk (135/95)

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Crazy day…

US womens soccer shocker.
Katie Ledecky wins, but there were also other people there.
Joseph Schooling beats his idol in the 100M Fly.
After 16 years…16 YEARS!!!, Anthony Ervin swims into gold…by .01 seconds…and  BTW, he was 35!!!

This and more, right here.

That swim though,

CG

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WOD: 9-10-16

Team WOD: 9 min AMRAP of:

500M Row
27 Toes to Bar
27 Kettlebell Snatches

Rest 2 minutes

9 min AMRAP of:

400M Run (partners run together)
27 Handstand Push Ups
27 American Kettlebell Swings

Rest 2 minutes

9 min AMRAP of:

20 Cal on the Assault Bike
27 Double Unders
27 Burpees

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Get your maths out…

You know the drill with this.  Pick one weight, do the math, and see how many reps you and your partner are going to need to complete the total poundage.  You can change it up for different exercises or keep it the same…the choice is yours.

Brains and / or brawn,

CG

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WOD: 9-9-16

Pre WOD:

1 RM Barbell Press

WOD: 5 min AMRAP of:

Strict Pull Ups or Hinge Rows with mandatory eccentric

Rest 5 minutes

5 min AMRAP of:

Strict HSPU / Kipping HSPU / Wall Climbs

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1 year remaining…

Yep.

1 year,

CG

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