Hope everyone has had the chance to downloaded our new workout tracking App SugarWOD. We incorporated it into our website; look for the RED Dot that says WODs in the lower right corner. This is where the the workout of the day will be displayed as well as on the SugarWOD App. Additionally, this will be the last week the WOD will be posted here.
Thursday’s Training Intent:
– Strength: Final week of Speed Front Squats and Posterior work. There is no pause this week like past weeks. All sets should be explosive AF!
– Metcon: Today is a GPP based partner workout in which you can break work however you see fit. Your HR will be elevated for the entire workout so don’t underestimate the value and demand of this work.
EMOM 6: 3 Front Squats @75-80%.
– No Pause this week
EMOM 3: 5 RDLs @same weight as Front Squat.
AMRAP 20 in teams of 2:
Max 100 Ft. Trips of Farmer Carries (70, 53)
Max Rounds of:
20 Goblet Squats (70, 53)
20 Russian KBS (70, 53)
20 Hollow Rocks
10 Front Rack Reverse Lunges (total) (115, 75)
*One person works at a time.
7-10 Minutes of Light Recovery Work in the form of:
Bike, Row, light foam rolling, light sledpulling.
DISCIPLINE IS CHOOSING BETWEEN WHAT YOU WANT NOW AND WHAT YOU WANT MOST.