Monday, July 1, 2019

Hello, Athletes!

Moving forward, all of our WODs will be posted directly to SugarWOD! We highly encourage those who aren’t already doing so to download the SugarWOD app, join our box, and record your workout scores. This allows you to view our Workout of the Day ahead of class and effectively measure your progress!

Use this link to download the free SugarWOD app!

https://www.sugarwod.com/athlete-coach-download

Thank you,

The Steel Fox Crew

Sunday June 30th

Skill:TTB

Drill:Work on Drills for this movement: Kipping Swings, The connection of more then 1 rep, and technique

WOD:15 min EMOM

Min 11-5 Unbroken TTB

Min 210 HR Pushups

Min 310 DB Burpees 40/25

Friday June 28th

Strength:Back Squat 1-1-1-1-1 90%

WOD info:

Bear Complex

Complete 7 Unbroken Sets of this Complex:, rest between efforts 2 min

1 Power Clean+1 Front Squat+1 Push Press+1 Back Squat+1 Push Press

Score:Highest load

Wed June 26th

Strength:

A1. KB SA Press 5x10 each

A2 Barbell Rows Rev Grip 5x10

WOD:Complete Ladder for timeRow Cals* after each set 8 Burpee to Targets

Gents20-15-12-9-6 Ladies15-12-9-6-3

Tue June 25th

Skill: Every :90 complete: 2 Snatch RDL+ 1 Hang Squat Snatch+ 1 TNG Power Snatchx5

WOD:

EMOM 10

Min 1:8 Manmakers 40/25

Min 2:16 Plate Twist 25/15

Monday June 24th

Strength:

A1. DB or KB Bulg Split Squats 8 each legx4

A2.BB Good Mornings 8x4B2. 3x10 Barbell Inv Good Morning Each leg

WOD:

3 rounds each for time: rest 2 minx3

6-8-10

Alt Pistols

Hand Stand Push-ups

Sunday June 23rd

Skill:Overhead Squat

Drill:1 Snatch Balance+ 2 Overhead Squat x6

WOD:For Time: complete 7 rounds7 Hang Power Snatch 95/657 Box Jumps 24/20"

Saturday June 22nd

WOD:“THE HATEFUL EIGHT”- with a partner I go and you go for time

8 Rounds for Time

8 Push-Ups8 Sit-Ups

8 Air Squats8 Pull-Ups

8 Deadlifts (95/65 lb)

8 Hang Power Cleans (95/65 lb)

8 Shoulder-to-Overheads (95/65 lb)