08/10/17: Split Squats and RDLs, Lunges, Pull Ups, Push Presses, GHDs, and Burpees...
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WOD:
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Boot Camp:
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A.) 4X:
Bulgarian Split Squat: 10 Per Leg (Use Challenging Weight)
DB RDL: 10
B.) WOD:
50 Alternating Jumping Lunges
50 Pull-Ups/Ring Rows
50 DB Push Presses
50 Sit Ups
50 Burpees
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) 4X:
Bulgarian Split Squat: 10 Per Leg (Use Challenging Weight)
DB RDL: 10
B.) WOD:
50 Alternating Jumping Lunges
50 Pull-Ups
50 Push Presses (95/65#)
50 GHD Sit Ups
50 Burpees
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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Warm Up:
3X:
10 DB RDL's
20 Hip Bridges
Compound:
Rack Pull: Below Knee: 5x3 (Go Heavy)
Accessory:
A.) 3X:
20 DB Step Ups
20 Split Squat (10 Per Leg)
B.) Max Strict Pull Ups: 4X
Endurance/Speed Work:
Dynamic Warm-Up, Then:
Volume Sprinting: Run 250 M, Rest 3X Length of Run, 10X*
*Keep all Splits the Same Time
Post results to SugarWOD!
Optional: EWOD/CoreWOD
