03/17/17: "Nicole"

/ CrossFit Revelation/

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WOD:

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Boot Camp:

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A.)  100 Deficit Push Ups AFAP

B.)  "Nicole"

AMRAP 20:

Run 400 M

Max Pull Ups Unbroken

Score = Pull Ups

C.)  100 Curls

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Bench Press:  3-Rep Max, then 95% x 3, 90% x 3, Every 3 Minutes

B.)  "Nicole"

AMRAP 20:

Run 400 M

Max Pull Ups Unbroken

Score = Pull ups

C.)  100 Curls

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A1.)  10 Lunges w/ a Twist

A2.)  10 Hamstring Curls, 4X

B.) Barbell RDL:  10, Rest 3 Minutes, 5X

C1.) 1 Arm DB Row:  10 (Per Side)

C2.) Straight Arm Pull Banded Pull Down:  20, 5X

D.) 5X:

Row 500 M

Max Stict Pull ups

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD