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WEEK of WOD's 6.26.17 - 7.1.17

MONDAY, JUNE 26th

A. Four sets of:

Bulgarian Split Squat x 6-8 reps each leg @ 30X0

Plank Hold x 60 seconds

B. Five rounds for time of:

5 Dumbbell Complexes*

10 Toes to Bar

Start from the plank with dumbbells in hands,

One rep of the Dumbbell Complex =

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

Dumbbell Clean

Front Squat x 2 reps

Push Press x 2 reps

TUESDAY, JUNE 27th

A. Four sets of:

Push Press x 3-5 reps

Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110

B. For time:

10 Wall Ball Shots (30/20 lbs to 10′ Target)

20 Overhead Walking Lunge with Med Ball

9 Wall Ball Shots

18 OH Walking Lunge with Med Ball

8 Wall Ball Shots

16 OH Walking Lunge with Med Ball

1 Wall Ball Shot

WEDNESDAY, JUNE 28th

A. Take 15 minutes and build to a heavy, but not necessarily 3-RM Deadlift

If you lose positioning or mechanics, your set is over.

B. Complete rounds of 15, 12 and 9 reps for time of:

Deadlift (1.25 x bodyweight for males/bodyweight for females)

Pull-Ups

C. CoolDown:

3 Rounds of:

1 min Assault Bike @ 50% effort

15 Russian Twists with KB

1 min Row @ 50% effort

15 Weighted KB Sit-ups

THURSDAY, JUNE 29th

A. Take 15 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, Hollow Holds x 30-60 seconds, Strict or L-Pull-Ups, etc…

B. Against a two-minute running clock, complete:

3 Hang Power Cleans (135/95lbs)

6 Shoulder to Overhead

9 Front Squats

Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets.

FRIDAY, JUNE 30th

A. In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

10 Kettlebell Snatch (53/35lbs) *5 R arm, 5 L arm

20 Kettlebell Swings

30 Double Unders

200 Meter Run

*intervals should be approx 2.5 minutes, aim for 6 rounds per partner

SATURDAY, JULY 1st

A. For time:

50 Calories of Assault Bike

25 Deadlifts (245/165 lbs)

25 Pull-Ups

50 Calories of Rowing

25 Power Cleans (155/105 lbs)

25 Toes to Bar

800 Meter Run

25 Thrusters (135/85 lbs)

25 GHD Sit-ups