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WEEK of WOD's 3.27.17 - 4.1.17

MONDAY, MARCH 27th

A. Every 5 minutes, for 25 minutes (5 sets) for times:

Row 500 Meters

8 Strict Pull-Ups

12 Toes to Bar

16 Push-Ups

Please note times for each of the five sets.

B. Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)

Station 2 – 60 seconds of Side-Plank Hold (Left Side)

Station 3 – 60 seconds of Band Pull-Aparts

Station 4 – 60 seconds of Side-Plank Hold (Right Side)

TUESDAY, MARCH 28th

TUESDAY, MARCH 28th

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 83%

B. For time:

Run 800 Meters

30 Ground to Overhead (135/95 lbs)

Run 800 Meters

WEDNESDAY, MARCH 29th

WEDNESDAY, MARCH 29th

A. Every 90 seconds, for 15 minutes (10 sets):

Snatch Lift-Off + Snatch

Build over the course of the 10 sets to something heavy.

B. Complete rounds of 21, 15 and 9 reps for time of:

Assault Bike Cals (30/21/14 AirDyne)

Wall Ball (30/20lbs)

THURSDAY, MARCH 30th

A. Every minute, on the minute, for 10 minutes:

Strict Shoulder Press x 2 reps

Build over the course of the 10 sets to today’s heavy double.

Immediately followed by…

Every minute, on the minute, for 10 minutes:

Push Press x 1 rep

Build over the course of the 10 sets to today’s heavy single.

B. Complete as many rounds and reps as possible in 8 minutes of:

40 Double-Unders

10 Strict Handstand Push-Ups

20 Kettlebell Swings (24/16 kg)

FRIDAY, MARCH 31st

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

7 Burpee Box Jump-Overs (24″/20″)

7 Thrusters (155/105 lbs)

21 Double-Unders

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Burpee Box Jump-Overs (24″/20″)

9 Push Press (155/105 lbs)

9 Ring Dips

SATURDAY, APRIL 1st

A. For 4 cycles:

AMRAP in 4 mins of:

1 Rope Climb

12 Medicine Ball Cleans, 20/14 lbs

12 Slam Balls 30/20lbs

12 Row Calories

Rest 2 minutes between rounds.