03/13/17: Lovin' Those DB's
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WOD:
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Boot Camp:
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A.) 200 M Walking Lunge Carrying 20# Medball
B.) 5X:
10 FS w/ DB in Front Rack
10 M Walking Lunges w/ DB's in Front Rack
10 DB Power Cleans
10 M Walking Lunges w/ DB's in Front Rack
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Back Squat: Establish a 5-Rep Max, then 95% X 5, and 90% X 5, One Set Every 3 Minutes
B.) 5X:
10 FS w/ DB in Front Rack
10 M Walking Lunges w/ DB's in Front Rack
10 DB Power Cleans
10 M Walking Lunges w/ DB's in Front Rack
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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A.) Back Squat: Establish a 10-Rep Max, then 95% x 10, 90% x 10
B1.) Weighted Step Ups: 10 (5 Per Leg)
B2.) Dynamic Step Ups: 20 (10 Per Leg)
C1.) Single Leg Glute Bridge: 15
C2.) DB RDL: 15, 4X
D.) 2 Mile Air Dyne AFAP
Post results to SugarWOD!
Optional: EWOD/CoreWOD
