03/06/17: Nutrition Challenge Begins TODAY!
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ANNOUNCEMENTS/UPCOMING EVENTS!
Paleo/Zone Nutrition Challenge: Challenge starts TODAY! Start tracking your food/following your Paleo or Zone diet, track your sleep, water intake, fish oil, WODs (and post to SugarWOD!), etc., and make sure a coach records your measurements! Game on!
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WOD:
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Boot Camp:
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A.) AMRAP 10:
10 DB Snatches (5 Per Side, Alternating)
10 Burpees w/ DB's
10 Box Jumps (24/20")
B.) In 15 Minutes, Complete:
150 Wallballs (20/14#)
90 Doubles
With Remaining Time: AMRAP Pull Ups
Score = Pull Ups
WORKOUT NOTES: Re-test of an old Open WOD and working on skills that will be coming up this year!
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) 1 Snatch + Max OHS w/ 135/95, Rest 5, 3X
B.) In 15 Minutes, Complete:
150 Wallballs (30/20#)
90 Doubles
With Remaining Time: AMRAP MU's
Score = MU's
WORKOUT NOTES: Part A: Working on getting used to being under bar for extended period of time and testing your limits. WOD: Re-test of an old Open WOD and working on skills that will be coming up this year!
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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A.) Back Squat: Establish a 10-Rep Max, then 95% x 10, then 90% x 10
B.) Single leg DB RDL: 12 Per Leg (3X)
C.) Occlusion Training: Blood Flow Restriction
Back Squat: Whatever Weight You Can Use, 40 Unbroken/ 30/20/10, 30 Seconds Rest Between Sets
D1.) Single Leg Glute Bridge: 15
D2.) Banded Hamstring Curls: 15, 4X
Post results to SugarWOD!
Optional: EWOD/CoreWOD
