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THURSDAY 20210317

Warm-up

:90 on Bike or Rower
10 Sumo Inch Worms
10 Leg Swings (Front/Back Side/Side)
20 Heel Walk Steps
20 Toe Walk Steps
:60 Squat Hold Stretch

2 Rounds:
30 Single-unders
10 Air Squats


FITNESS 20210317

8 Rounds of :20 on :10 off (Tabata) of each of the following movements with 1:00 rest in-between each movement [19 Total Minutes]:
1. Single-Unders, Speed Steps, or Plate Toe Taps
2. Air Squats
3. Box Jumps or Step-ups (24/20″)
4. Calorie Bike

Score = total reps. Keep track of total reps during each tabata and record during 1:00 rest while transitioning movements. SugarWOD will ask for 4 sets of reps.

* Clock will be set for 38 rounds of :20 WORK, :10 REST.

If you’re doing The Open tomorrow, be smart about these intervals and maybe only go 70-80% effort.

Scoring: Reps


PERFORMANCE 20210317

8 Rounds of :20 on :10 off (Tabata) of each of the following movements with 1:00 rest in-between each movement [19 Total Minutes]:
1. Double-Unders
2. Wallballs (20/14#)
3. Box Jumps or Step-ups (24/20″)
4. Calorie Row

Score = total reps. Keep track of total reps during each tabata and record during 1:00 rest while transitioning movements. SugarWOD will ask for 4 sets of reps.

* Clock will be set for 38 rounds of :20 WORK, :10 REST.

If you’re doing The Open tomorrow, be smart about these intervals and maybe only go 70-80% effort.

Scoring: Reps


Strength and Skill (After Metcon)

Every minute on the minute for 8 minutes:
Min 1 – :30 Handstand Hold Against Wall (or Freestanding)
Min 2 – :40 Side Plank on Elbow (:20 Per Side)


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