Warm Up:
3X:
1:00 Deadbug
10 Empty Bar Back Squat
10 M Spiderman Crawl
Low Body Push:
Back Squat: 3 X 10 (Can you do more work than 9/6?)
Ascending sets, All Working Sets, Small Jumps
Bootcamp:
5X:
20 Walking Lunges
20 RDL
Conditioning:
5X:
12 Thrusters (95/65#)
1 4-Turn Suicide Sprint
Auxiliary Work:
Belt Squat: 4 X 10, Ascending Weights
Post Results to SugarWOD!
Warm Up:
4X:
5 Inchworms (Just Arms)
:30R/:30L Ctp. Morgan
10 Push Ups
Push Press: 5 X 6, Add Weight to 08/21 (Bootcamp: Use DB's)
Conditioning:
AMRAP 15:
10 CTB
10 HSPU's
60 M Sandbag
Auxiliary Work:
3X:
20 Skull Crushers
Max Dips
10 Rope Pull Downs
Then:
100 Barbell Curls
Post Results to SugarWOD!
Warm Up:
3X:
1:00 Contralateral DB
:30R/:30L Side Pillar
3R/3L Seesaw walk
Back Squat: 3 X 10, Ascending Sets, All Working Sets, Small Jumps
Bootcamp:
400 M Belted Sled Drag w/ Farmers Walk*
*Walk Around Building Pulling Sled Attached w/ Weightlifting Belt & Hold KB's While Walking
Conditioning:
Run 200 M
10 Back Squats (135/95#) (Bootcamp: Medball Hug Squats 30/20#)
Run 400 M
20 Back Squats
Run 800 M
30 Back Squats
Auxiliary Work:
3X:
10 Barbell RDL's: 2 Second Glute Squeeze on Top
Post Results to SugarWOD!
