03/15/17: Rowing, DB Thrusters, ROMWOD
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WOD:
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Boot Camp:
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A1.) Max Calories on Rower in 30 Seconds
A2.) Max Wallballs in 30 Seconds
B.) Odd /Even 20:
Even: Row for Calories (Using # from Part A)
Odd: Wallballs (Using Reps from Part A)
C.) ROMWOD
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A1.) Max Calories on Rower in 30 Seconds
A2.) Max DB Thrusters in 30 Secondss
B.) Odd /Even 20:
Even: Row for Calories (Using # from Part A)
Odd: DB Thrusters (Using Reps from Part A)
C.) ROMWOD
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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Warm Up: 5 Way Med Ball Circuit (3X)
A.) Press: 5x5 w/ Heaviest Weight You Can Use
B.) Single Arm DB Bench x 10 Per Arm (4X)
C.) Close Grip Bench: 10/8/5/5/3/3/3
D.) Shoulder Circuit: 5X Using Plate
Front Raises: 10
Chest Press: 10
Shoulder Press: 10
Tricep Extension: 10
E.) 21-15-9:
Dips
Push Ups
Post results to SugarWOD!
Optional: EWOD/CoreWOD
