07/21/17: Benching, Then 21-15-9

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WOD:

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Boot Camp:

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A.)  Chest Elevated Push Ups:  Max Reps, Every 3 Minutes, 3X

B.)  21-15-9:

DB Front Squats

Push Ups

C.)  20 Slow and Controlled Hammer Curls, 3X

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.) Close Grip Bench:  3 w/ 75%, Every Other Minute, 8X

B.)  21-15-9:

DB Hang Squat Cleans (50/35#)

Handstand Push Ups

C.)  20 Slow and Controlled Hammer Curls, 3X

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A.)  Back Squat:  6x2 w/ 70% (Move the Bar Fast)

B.)  Power Cleans:  1 Every 30 Seconds, 20X

C1.) GHD Static Hold Facing Down:  30 Seconds

C2.) GHD Static Hold Facing Up:  30 Seconds, 3X

D1.) Hamstring Curls:  10

D2.) Full Range of Motion Gluteham Raises:  10, 3X

E.)  Odd/Even 12:

Even:  20 Doubles

Odd:  10 Calorie Row

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD