TBT – 2015 Bring a Friend Workout, 5:30am
AT HOME FITNESS – Check SugarWOD app for coaching videos and Download the Zoom App and click the link —-> https://thl.zoom.us/j/504206333 for a Virtual Coached WOD at noon. Can’t make the class? Find our At Home Fitness Classes on our YouTube page.
Also, take a look at our No Equipment, No Problem WOD DOC for various workouts.
Warm-up
2 Rounds
50’ Overhead Backpack Carry
10 Scap Push Ups
10 Backpack Bent Over Rows
10 Backpack Push Press
10 Backpack Hug Squats
Strength
E2MOM12 – Every 2 Minutes on the Minute (aka 6x)
With a weighted backpack or other object:
3 Strict Press
5 Push Press
30 Second Overhead Hold
WOD
10 minute ascending AMRAP
3 Backpack Ground to Overhead
3 Table Inverted Rows
6 Backpack Ground to Overhead
6 Table Inverted Rows
9 Backpack Ground to Overhead
9 Table Inverted Rows
…
*Grab your db’s, kb’s, odd object, backpack, gymbag, etc. and load it up with some books or other weight. The added challenge will be stabilizing the backpack overhead. This can be done either by stopping at the shoulders and pressing overhead, or snatching it overhead in one swift motion.
Warm-up
2 Rounds
50’ Bottoms Up Kettlebell Carry (Right)
10 Scap Push Ups
10 Challenging Ring Rows
50’ Bottoms Up Kettlebell Carry (Left)
10 Kettlebell Strict Press Per Side
Strength
E2MOM12
Push-press
3 Reps
WOD
10 Minute Ascending AMRAP
3 Clean and Jerks 135|95
1 Rope Climb
6 Clean and Jerks
2 Rope Climbs
9 Clean and Jerks
3 Rope Climbs
…
Level 2- 115|75
Level 1- 95|55
Score= Total Reps