07/19/17: Burpees, Push Press, Rowing and ROMWOD

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WOD:

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Boot Camp:

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A.)  5X:

1 Minute of Burpees

1 Minute of DB Push Presses

1 Minute of Rowing

Rest 1 Minute

B.)  ROMWOD

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  5X:

1 Minute of Burpees

1 Minute of Push Presses (75#)

1 Minute of Rowing

Rest 1 Minute

B.)  ROMWOD

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A1.) 10 Deficit Push Ups

A2.) 10 Feet Elevated Ring Rows, 3X

B.) Bench Press:  Build to a Heavy Single

C1.) 10 Parallel Bar Dips

C2.) DB Front Raises:  20 (5X)

D1.) 10 Heavy Curls:  4 Sets (10/30) (10/25)....

D2.) 30/25/20/15:  Empty Bar Reverse Curls

E.)  Run 400M, Rest 2, 4X

F.)  Scap Jacked

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD