Wednesday March 21


Wednesday Schedule Update

As of now, we will be operating on a regular schedule.

Please stay tuned to our Instagram/Facebook pages throughout the day for updates.

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Workout of the Day

Warmup

3 sets in 15 minutes: 
10 Overhead Squats
10 Hip Extensions
10 GHD Situps
10 Strict Chinups (scale reps/3-5 neg/15 ring rows)
10 Strict Dips (scale reps/3-5 neg/20-30 sec support hold)

Prep

2 sets: 
1 minute Double Under practice
10 Wall Balls
1 Rope Climb

Training

Complete as many rounds as possible in 15 minutes of: 
90 Double Unders
30 Wall Balls (20/14)
3 Rope Climbs

Post rounds completed to SugarWOD. 

Scaling

Double Unders

  • Scale reps accordingly (max in 2 minutes)
  • Sub 150 Single Unders

Rope Climbs

  • Scale reps accordingly
  • Scale ROM
  • Sub 15 Strict Knees to Elbows

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