07/10/17: All the Walking Lunges...
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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.) 5X:
30 M Unbroken DB Walking Lunges
Rest as Long as Necessary Between Rounds
Pick a Weight That Will Make it CHALLENGING to Complete Unbroken
B.) 5X:
1 Minute of Box Jumps (24/20")
1 Minute of Wallballs (20/14#)
1 Minute of Rowing (For Calories)
Rest 1 Minute
Score = Total Reps
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) 5X:
30 M Unbroken DB Walking Lunges
Rest as Long as Necessary Between Rounds
Pick a Weight That Will Make it CHALLENGING to Complete Unbroken
B.) 5X:
1 Minute of Box Jumps (24/20")
1 Minute of Wallballs (20/14#)
1 Minute of Rowing (For Calories)
Rest 1 Minute
Score = Total Reps
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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A.) Back Squat: 40 w/ 70% (Divide Anyway)
B1.) 5 Weighted Pull Ups
B2.) Reverse Dips: 20, 4X
C1.) Barbell Step Ups: 8 Per Leg (Thigh Parallel to Ground)
C2.) Dynamic Step Ups: 20 Per Leg
D.) 3X:
30 M Sled Push
30 M Bent Over Sled Drag
Post results to SugarWOD!
Optional: EWOD/CoreWOD
