07/21/17: Benching, Then 21-15-9
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WOD:
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Boot Camp:
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A.) Chest Elevated Push Ups: Max Reps, Every 3 Minutes, 3X
B.) 21-15-9:
DB Front Squats
Push Ups
C.) 20 Slow and Controlled Hammer Curls, 3X
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Close Grip Bench: 3 w/ 75%, Every Other Minute, 8X
B.) 21-15-9:
DB Hang Squat Cleans (50/35#)
Handstand Push Ups
C.) 20 Slow and Controlled Hammer Curls, 3X
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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A.) Back Squat: 6x2 w/ 70% (Move the Bar Fast)
B.) Power Cleans: 1 Every 30 Seconds, 20X
C1.) GHD Static Hold Facing Down: 30 Seconds
C2.) GHD Static Hold Facing Up: 30 Seconds, 3X
D1.) Hamstring Curls: 10
D2.) Full Range of Motion Gluteham Raises: 10, 3X
E.) Odd/Even 12:
Even: 20 Doubles
Odd: 10 Calorie Row
Post results to SugarWOD!
Optional: EWOD/CoreWOD
