Pour Some Sugar On Me

Jul 27th, 2020

Category: Uncategorized

Pour Some Sugar On Me

Jen

Indoors Primarily

Warm-up
2 Rounds
1:00 Running Clock
-Burpees
-Single Arm Cuban Press
-Duck Walk to edge of mat and back (round 2 try with PVC Overhead)
-Behind The neck strict press

Strength
E2MOM14
3 Overhead Squats
3 Overhead Squats
2 Overhead Squats
2 Overhead Squats
1 Overhead Squat
1 Overhead Squat
1 Overhead Squat

Coaches Note – Since we have not gone heavy on Overhead Squats for a while, we are not working off percentages. Start light, get comfortable, then try for some heavy singles at the end. If you are still new to the OHS we can keep the weight lighter and complete 5 Reps E2MOM

WOD – Assault|Echo Bike Version
“Pour Some Sugar on Me”

With a running clock, complete the following from 0:00-7:00 minutes:

For Time
21-15-9
• Calorie Assault|Echo Bike
• Dumbbell Snatch 50|35

Level 2- 40|25, 15-12-9 Cals
Level 1- 25|15, 12-9-6 Cals
Ladies Scale- 18-12-9 Calorie Bike
ADV – 70|50

– Rest 2 minutes from 7:00-9:00 minutes on the running clock –

From 9-16 minutes Complete:
For Time
21-15-9
• Calorie Assault|Echo Bike
• Burpees

Ladies Scale- 18-12-9 Calorie Bike
Level 2- 15-12-9 Calorie Bike
Level 1- 12-9-6 Calorie Bike

WOD – Schwinn Bike Version

With a running clock, complete the following from 0:00-7:00 minutes:

For Time
30 Calorie Schwinn/C2 Bike
21 Dumbbell Snatch 50|35
22 Calorie Schwinn/C2 Bike
15 Dumbbell Snatch 50|35
14 Calorie Schwinn/C2 Bike
9 Dumbbell Snatch 50|35

Level 2- 40|25, 21-15-9 Cals
Level 1- 25|15, 15-12-9 Cals
Ladies Scale- 24-16-10 Calorie Bike
ADV – 70|50

– Rest 2 minutes from 7:00-9:00 minutes on the running clock –

From 9-16 minutes

30 Calorie Schwinn/C2 Bike
21 Burpees
22 Calorie Schwinn/C2 Bike
15 Burpees
14 Calorie Schwinn/C2 Bike
9 Burpees

Ladies Scale- 24-16-10 Calorie Bike
Level 2- 21-15-9 Calorie Bike
Level 1- 15-12-9 Calorie Bike

Outdoor WOD
“Pour Some Sugar on Me”

With a running clock, complete the following from 0:00-7:00 minutes:

For Time
75-50-25
• Double Unders
21-15-9
• Dumbbell Snatch 50|35 lb

Level 2- 40|25, 60-40-20
Level 1- 25|15, Singles
ADV – 150-100-50, 70|50

– Rest 2 minutes from 7:00-9:00 minutes on the running clock –

From 9-16 minutes Complete:

For Time
75-50-25
• Double Unders
21-15-9
• Burpees

Level 2- 40|25, 60-40-20
Level 1- 25|15, Singles
ADV – 150-100-50

Extra Work –
5 Rounds
50’ Handstand Walk
1 Rope Climb
1 Legless Rope Climb
:30 Rest

Scale HS Walk as necessary – no HS Walks yet or limited on space for social distancing, sub 3 wall climbs