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WEEK of WOD's 5.15.17 - 5.20.17

MONDAY, MAY 15th

Shoulder Press

A. Four sets of:

Shoulder Press x 6 reps @ 20X1

Stay at 60-70% for all four sets

Hollow Rocks x 30-45 seconds

Metcon (Time)

B. In teams of three, complete five rounds each for time of:

250/200 Meter Row Sprint/ 20/15 Cals on Assault Bike

10 Push Presses (155/105 lbs)

TUESDAY, MAY 16th

Deadlift

A. Four sets of:

Deadlift x 5 reps @ 30X1

Stay at 70-75% for all four sets

Tall Box Jumps x 10 reps

(jump up, then step down on these)

Metcon (AMRAP - Rounds and Reps)

B. Complete as many rounds and reps as possible in 15 minutes of alternating rounds with partner:

10 Power Cleans (155/105 lbs)

10 Burpees

WEDNESDAY, MAY 17th

Front Rack Lunge

A. Four sets of:

Front-Racked Alternating Reverse Lunges x 10 reps each leg @ 20X1

Handstand Push-Ups x Max reps OR Max Effort Handstand Hold

Metcon (Time)

B. Four rounds for time of:

200m Run

50 Double Unders

10 Back Squats (135/95lbs)

THURSDAY, MAY 18th

Snatch

A. Take 15 minutes to build to today’s 1-RM Snatch

Metcon (AMRAP - Reps)

B. Every minute, on the minute, for 20 minutes:

Even minutes – Row/Bike Sprint x 30 seconds

Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1-RM

FRIDAY, MAY 19th

Metcon (Time)

A. For time:

50/30 Push-Ups

800 Meter Run

30 Heavy Kettlebell Swings

400 Meter Run

50/30 Push-Ups

400 Meter Run

30 Heavy Kettlebell Swings

800 Meter Run

50/30 Push-Ups

SATURDAY, MAY 20th

Metcon (Time)

A. In teams of two, alternating each movement, complete ten rounds for time of:

10 Overhead Squats (115/75 lbs)

10 Burpee Box Jump or Step-Overs (24″/20″)

400 Meter Run

(Partner A performs 10 overhead squats; Partner B performs 10 burpee box jump-overs; Partner A runs 400 meters; Partner B performs 10 overhead squats; etc….)