Thursday 05/12/22


1RM Weighted Strict Pull Up

– 20’ to Establish


For Time


Toes to Bar

Lateral Burpees Over Bar

Push Press (155/105)


5×2 Seated Shoulder Press 

3×8 Narrow Grip Camber Bar Bench Press

3×8 Weighted Straight Bar Dips

1x100ea Band Kickbacks

4×45” Hollow Rocks


10 Rounds

15 Calorie Skierg

3 Ring Muscle-ups

15 GHD Sit-ups

3 Bar Muscle-ups

– Consistency in the movements for this cardio. Pick a (mod-hard) pace on the Skierg and hold it each round. Muscle-ups on both sets should be unbroken, so if you only have 1-2 scale back the reps. Put in your pace and how it felt in the comments on your SugarWOD it will help you in other workouts to know these things. 

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