07/31/17: Back Squats, BJs, KBS, TTB, WBs, Burpees!
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WOD:
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Boot Camp:
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A.) 5X:
30 M Bent Over Sled Drag
30 M Backward Sled Pull
B.) WOD:
50 Box Jumps (24/20")
50 Kettlebell Swings
50 TTB
50 Wallballs (20/14#)
50 Burpees
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Back Squat: 10/10/10/6/6/6, One Set Every 3 Minutes*
*Build in Weight Progressively, Go Heavy as Possible on Last Set of 6
B.) WOD:
50 Box Jumps (30/24")
50 Kettlebell Swings (2/1.5)
50 TTB
50 Wallballs (20/14#)
50 Burpees
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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Speed Work:
A.) Intensity Sprints: 5X
60 M: All-out, Rest as Long as Necessary to Complete in Same Time (Needs to be Within 92% of Maximal Speed to be Effective)
Glute Warm-Up:
B.) Hip Bridge: 20 (3X)
Compound:
C.) Back Squat: 70x5/ 80x3/ 85x2/ 90x1 (3X)
Accessory:
D.) 3X:
10 Full Range GHD
10 Banded Hamstring Curls
Post results to SugarWOD!
Optional: EWOD/CoreWOD
