07/05/17: Back Squats, KB Swings, Dubs and Running
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Saturday, July 15th: Annual Tommy WOD, Beer Mile & BBQ!!
-"Tommy" WOD: Dianne Mullin's nephew, Gunnery Sgt. Thomas J. Sullivan was a Springfield, MA native and the recipient of two Purple Hearts. He also served two tours in Iraq. On Thursday, July 16th 2015 during a terror attack on the Naval Reserve Center in Chattanooga, TN, Sullivan saved the lives of 13 Marines and a sailor by bringing them to safety before returning to face an active shooter, and ultimately, giving his life while defending his country. This WOD is in memory of Tommy and we hope you can all join us to honor this hero! Go to marinewod.com for more info about Tommy's story. If you'd like to purchase a "Tommy WOD" shirt for $20, there will be a sign up sheet on the whiteboard at the gym.
-Beer Mile: One mile, 4 beers...$10 will cover the cost of beer OR $30 for an epic "Beer Mile" t-shirt and your 4 beers. Sign up at the gym!
-BBQ: We'll provide the burgers & dogs. Feel free to bring a side dish or app!
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WOD:
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Boot Camp:
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A.) 15 Jumping Squats, Every Other Minute, 6X
B.) 3X:
30 KB Swings (1.5/1)
30 Doubles
Run 400 M
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Back Squat: 6x2 w/ 70% (All About Bar Speed)
B.) 3X:
30 KB Swings (1.5/1)
30 Doubles
Run 400 M
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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A.) 4X:
30-Second Handstand Hold
30-Second Static Hold at Dip Lockout
5-Way Medball Circuit
B.) Single Arm DB Bench Press: 10 (Per Side) 4X*
*Hold Only 1 DB So Other Side Has To Stabilize
C.) Bench Press: 10/8/5/5/3/3/3 (Build to Heavy Triple)
D.) Push Press: 15/12/10/8/Max Reps/Max Reps/Max Reps*
*Build With Weight On Each Set, Take 60 Seconds Between Sets
E.) 50 Hammer Curls
F.) Scap Jacked
Post results to SugarWOD!
Optional: EWOD/CoreWOD
