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WEEK of WOD's 6.12.17 - 6.17.17

MONDAY, JUNE 12th

A. Three sets of:

Front Squat x 8 reps @ 2011 @ 60-70%

Ring Dips x Max Reps

B. Three rounds for time of:

500 Meter Row

20 Push-ups

20 Power Snatch (75/55lbs)

TUESDAY, JUNE 13th

A. Against a 6 minute running clock, perform the following for max reps:

Run 200m Meters

Strict Handstand Push-Ups x Max Reps

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:

10 Box Jumps (24″/20″)

10 Pull-Ups

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:

5 Burpees

10/7 Calories on Assault Bike

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:

30 Double-Unders

10 Toes to Bar

WEDNESDAY, JUNE 14th

A. For time:

50 Wall Ball Shots (30/20 lbs)

40/30 Calories of Assault Bike

30 Chest-to-Bar Pull-Ups

Rest 10 minutes, mobilize as group, and then…

B. For time:

21 Burpee Box Jump-Overs (24″/20″)

15 Strict Handstand Push-Ups to

9/6 Rope Climbs (Or Progressions)

15 Strict Handstand Push-Ups

21 Burpee Box Jump Overs (24″/20″)

THURSDAY, JUNE 15th

A. Back Squat

*Set 1 – 3 reps @ 80-85%

*Set 2 – 2 reps @ 85-90%

*Set 3 – 1 rep @ 90-95%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 2 reps @ 90-95%

*Set 6 – 1 rep @ 95-101%

B. Complete as many rounds and reps as possible in 13 minutes of:

5 Power Cleans (185/125lbs)

7 Front Squats

9 GHD Sit-ups

FRIDAY, JUNE 16th

A. For time:

Run 500m

30 Toes-to-Bar

60 Walking Lunges

30 Burpees to Target 6″ Above Standing Reach

60 Walking Lunges

30 Toes-to-Bar

Run 500m

SATURDAY, JUNE 17th

A. In teams of two, complete the following for time:

1200 Meter Run (together)

immediately followed by…

Partners alternate movements to complete a total of 16 rounds for time of:

6 Strict Pull-Ups

12 Dumbbell Push Presses

18 Air Squats

Following the run, Partner A will perform 6 strict pull-ups, then Partner B performed 12 dumbbell push presses, then Partner A performs 18 air squats, then Partner B performs 6 strict pull-ups, and so on until you’ve completed 16 rounds.