08/07/17: Wallballs and Pull Ups
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WOD:
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Boot Camp:
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A.) 10X:
60 M Walking Lunges
5 Burpees
B.) 5X:
25 Wallballs (20/14#)
30 Ring Rows
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Back Squat: 10/10/10/8/8/8/8
B.) 5X:
25 Wallballs (20/14#)
30 Pull-Ups
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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Speed Work:
Dynamic Warm Up
Intensity Sprints
6X:
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:
B.) Back Squat: 70x3/ 75x3/ 80x2/ 85x2/ 90x2 (3X)
Accessory:
5X:
DB Walking Lunges: 20 Steps
C2.) DB RDL's: 10
Core Work:
3X:
20 Med BalL Throw Sit Ups
20 Medball to Toes
Post results to SugarWOD!
Optional: EWOD/CoreWOD
