Sunday March 11
Sunday Schedule Reminder
If you need to make-up or would like to take another crack at it, we will be running heats at 12pm and 5pm.
Workout of the Day
Warmup Rope Climbs
Prep Clean & Jerk (empty bar)
Clean & Jerk
Set 1: 5 reps w/ set 1 weight (light)
Set 2: 4 reps w/ set 2 weight (moderately light)
Set 3: 3 reps w/ set 3 weight (moderate)
Set 4: 2 reps w/ set 4 weight (moderately heavy)
Set 5: 1 rep w/ set 5 weight (heavy)
5-4-3-2-1 Rope Climbs
10-8-6-4-2 Clean & Jerks
Increase weight on the clean and jerk each round.
Men: 145-165-185-205-225 lb.
Women: 115-125-135-145-155 lb.
Post time to SugarWOD.
- Scale reps accordingly
- Scale range of motion (i.e. climb halfway up rope) or Sub Rope Climb attempts (i.e. hold a clamp for 5 seconds = 1 rep)
- Sub 25-20-15-10-5 Strict Hanging Knee Raises