Author: Coach French

**PLEASE NOTE: As of Monday we will no longer be posting the WOD and scores to the website. Please download the Sugarwod App! Register and add our box using pincode 0110. This is now live and we will be solely using it from Monday!

 

6

Strength:
Squat Snatch
Build to 6×2 @ 85% of 1RM
Reset after each rep

WOD:
21-15-9 (9min cap)
Squat Snatch 45/30
Lateral Burpees Over the Bar

Rest 5 minutes

8 min AMRAP
400m Run
For remainder choose either,
A. Max Press-Ups
B. Max Pull-Ups
C. Max Wall Balls 9/6
Note: If you trained on Monday and/or Wednesday, choose a different option to the ones you used then.

**PLEASE NOTE: As of Monday we will no longer be posting the WOD and scores to the website. Please download the Sugarwod App! Register and add our box using pincode 0110. This is now live and we will be solely using it from Monday!

Strength:
15 min Hang Clean Complex
5 heavy sets of:
2 Hang Power Cleans + 1 Hang Squat Clean

WOD
5RFT 16min Cap
4 Bar Muscle Ups
4 Clean and Jerks 80/55
12 Cal Row/Ski/Bike

Finisher:
8 min AMRAP
400m Run
For remainder choose either,
A. Max Press-Ups
B. Max Pull-Ups
C. Max Wall Balls 9/6
Note: If you trained on Monday, choose a different option to the one you used then.

Strength:
Overhead Press
Build to 4 sets of 6 reps at 75% of 1RM
Superset with
4 Sets of 6 Strict Toes to Bars
WOD:
20 min AMRAP
8 HSPU
12 Pull-Ups
16 DB Goblet Squat Jumps 22.5/15
5 min rest
Finisher:
8 min AMRAP
400m Run
For remainder choose either,
A. Max Press-Ups
B. Max Pull-Ups
C. Max Wall Balls 9/6

Strength

6 sets strict pullups.

Each set 5 reps minimum – 2 reps short of failure. 5th set work to failure, then drop and take 30sec break, then go again till failure. Banded if need be.

20min EMOM
Accumulate reps for the first 4 movements
Keep a separate score for deadballs
Score = total reps for first 4 movements combined, plus total deadballs

TTB
Goblet Squat 24/16kg
DL 60/40
Pressups
Deadball over shoulder – choose own weight

Coaching points – ensuring athletes achieve full lock out on DL and Goblet Squats – shoulders, hips and knees locked out over the heels.