Warm Up: Clean and Jerk Warm Up
Dynamic Movement:
Power Clean/Hang Squat Clean/Jerk: 5 Sets, Every 3 Minutes (All Sets at Same Weight)
Bootcamp:
AMRAP 12:
20 Wallballs
60 M Farmers Carry
20 Suitcase Deadlifts
Conditioning:
4X:
6 Power Cleans w/ 80% of Weight from Dynamic Movement (Bootcamp: DB Power Cleans)
12 TTB
24 Russian KB Swings (2/1.5)
Auxiliary Work:
Deadlift: 6 X 2 (Use More Weight Than 06/23)
Post Results to SugarWOD!
Dynamic Warm Up
Conditioning:
Flight Simulator
OR
5 Mile Echo Bike for Time
(Compare to 03/07/18)
Recovery:
ROMWOD
Post Results to SugarWOD!
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NOTE: We will be doing a Hero WOD for our 9/11 Remembrance this Saturday at 9:00am
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Warm Up:
3X:
:30R/ :30L Captain Morgan
10 Push Ups
60 M Power Skips
Kneeling Single Arm DB Press: 5 X 10, One Set Every Other Minute
Conditioning:
AMRAP 20:
Max Rep Bench Press w/ Bodyweight (Ladies: 3/4BW) (Bootcamp: DB Bench)
Row 500 M
Auxiliary Work:
3X:
15 Front Raises
30 Reverse Fly's
15 Lateral Raises
Then
Scap Jacked
Post Results to SugarWOD!
