08/14/17: Back Squats, Dubs and KBs

/ CrossFit Revelation/

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WOD:

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Boot Camp:

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A.)  400 M Lunges Pulling/Pushing Sled

B.)  AMRAP 10:

40 Doubles

15 KB Swings (16/12kg)

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Back Squat:  10/8/6/6/6/6/6

B.)  AMRAP 10:

40 Doubles

15 KB Swings (1.5/1)

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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Speed Work:  Intensity Sprints:

7X:

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)

Compound:

DB Walking Lunges:  50 M (5X)

Front Squat:  

Men: 185x6/ 165x6/ 135x6/ 115x5

Ladies: 115x6/ 95x6/ 85x6/ 75x6

Move as  Fast as Possible from One Weight to the Next

As Soon as Weight is Loaded, Start Lifting

Accessory:

1 Minute Deadbug/1 Minute Rest:  3X

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD