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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


Dynamic Stretch


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)


For time: 
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. 


Rope Climbs

  • 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