Warm Up:
3X:
5 Strict Pull Ups
10 M Inchworms w/ Push Up
10 M Walking Lunges
Low Body Push:
Back Squat: 4 X 10
Can You Do More Work Than 09/10?
Ascending Sets, All Working Sets, Take Small Jumps
Conditioning:
4X:
20 Russian KB Swings
10 CTB
5 Burpees to the Bar
Auxiliary:
4X:
10 Lateral Banded Arm Raises
20 Front Plate Raises
Post Results to SugarWOD!
Warm Up:
4X:
10 Push Ups
10M Spiderman Crawl
20 Contralateral Deadbugs
Upper Body Push:
Push Press: 5 X 6, Add Weight to 09/07 (Bootcamp: Use DB's)
Conditioning:
AMRAP 8:
10 OHS 135/95# (Bootcamp 10 Wallballs)
50 Doubles
Auxiliary:
DB Bent Over Row:
Set 1 and 2: 10 Reps Heavy, Set 3: Same Weight x 20 Per Arm
Then Lat Pull Down: 5 X 8
Post Results to SugarWOD!
Warm Up:
3X:
12 Lateral Medball Throws (6/Side)
6 Inchworms
Upper Body Push
Bench Press: 7 X 3, Every Other Minute, w/ More Than 08/31
Bootcamp:
DB Bench
Conditioning:
4X:
10 Tire Flips
Run to Hill, Then 10 Hill Sprints
Auxiliary Work:
4X:
Seated Barbell Curl: 14, Every 3 Minutes
Weight Should Be So Heavy You Can Only Get 8, Break 10 Seconds then 4, Break 5 Seconds then 2. Arms Never Come to Full Extension.
Post Results to SugarWOD!
