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WEEK of WOD's 7.24.17 - 7.29.17

MONDAY, JULY 24th

A. For time:

1000 Meter Row

60 Wall Ball Shots (20/14 lbs)

30 Strict Handstand Push-Ups

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

B. Three rounds for time of:

500 Meter Run

20 Wall Ball Shots (20/14 lbs)

10 Strict Handstand Push-Ups

C. Two sets of:

Hollow Hold OR Rocks x 60 seconds

Single-Arm DB Row x 12 reps each arm @ 2111

TUESDAY, JULY 25th

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

Row 350/250 meters

10 Front-Racked Alternating Reverse Lunges (135/95 lbs)

Rest 4 minutes, and then…

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

5 Strict Supinated-Grip Pull-Ups

10 Box Jump-Overs

Rest 4 minutes, and then…

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

12/8 Calories of Assault Bike

12 Push-Ups

WEDNESDAY, JULY 26th

A. Shoulder Press

* build up from 65-100%

*Set 1 – 5 Reps

*Set 2 – 3 Reps

*Set 3 – 3 Reps

*Set 4 – 2 Reps

*Set 5 – 2 Reps

*Set 6 – 1 Rep

*Set 7 – 1 Rep

*Set 8 – 1 Rep

B. Four rounds for time of:

40 Double-Unders

20 Slam balls

10 Toes to Bar

THURSDAY, JULY 27th

A. Four sets of:

Back Squat x 6 reps @ 30X1

*around 60-70%

Handstand Hold x 60 seconds

B. “Little Bear”

Three sets for max weight of:

Barbell Complex x 5 reps

Rest 2 minutes between sets

The Barbell Complex:

Power Clean

Front Squat

Shoulder to Overhead

Back Squat

Shoulder to Overhead

FRIDAY, JULY 28th

A. Four sets for time of:

Run 400 Meters

10 Deadlifts (255/155 lbs)

20 Pull-Ups

30 Ab Mat Sit-ups

Rest 2 minutes

SATURDAY, JULY 29th

A. Three sets for max reps of:

60 seconds of Wall Ball Shots

60 seconds of Kettlebell Swings (24/16 kg)

60 seconds of Box Jumps (24″/20″)

60 seconds of Push Press (95/65 lbs)

60 seconds of Rowing (for Calories)

Rest 60 seconds