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WEEK of WOD's 7.31.17 - 8.5.17

MONDAY, JULY 31st

A. Two sets for time:

800 meter Run

30 Thrusters (95/65 lbs)

30 Toes-to-Bar

5 Rope Climbs

Rest 3 minutes

B. Three sets of:

100-Foot Suitcase Carry (Left)

6-10 Tempo Ring Dips @ 2111

100-Foot Suitcase Carry (Right)

Rest as needed

TUESDAY, AUGUST 1st

A. Every minute for 10 minutes (10 sets):

Clean and Jerk x 1 rep @ 80-85%

B. Every 2 minutes, for 20 minutes (10 sets) for time:

12/10 Calorie Row

10 Burpees over the Erg

WEDNESDAY, AUGUST 2nd

A. Take 15 minutes to find today’s 1-RM Push Press

B. For time:

Three rounds of:

50 Double Unders

12 Hang Squat Cleans (135/95lbs)

9 Handstand Push-Ups

Immediately followed by. . .

Three sets of:

10 Cal Row/ Assault Bike

10 Barbell Twists

* perform at cooldown pace

THURSDAY, AUGUST 3rd

A. Deadlift x 15 reps

Ring Push-Ups x Max reps

Deadlift x 10 reps

Ring Push-Ups x Max reps

Deadlift x 5 reps

Ring Push-Ups x Max reps

B. Three rounds for time of:

400 Meter Run

15 Pull-Ups

20 Walking Lunges with 32/24 kg Kettlebells or Dumbbells

FRIDAY, AUGUST 4th

A. Every 2 minutes, for 12 minutes (6 sets):

Back Squat x 3 reps @ 85%

B. Every four minutes, for a total of four sets, complete:

30/20 Calories of Assault Bike or Rowing

10 Overhead Squats (135/95 lbs)

*goal time= < 3 minutes

SATURDAY, AUGUST 5th

A. In teams of three, complete as many rounds as possible in 15 minutes of:

6 Single-Arm Dumbbell Snatches

6 Burpees

Rest EXACTLY five minutes, and then:

B. In teams of three, complete as many rounds as possible in 15 minutes of:

5 Strict Pull-Ups

15 Kettlebell Swings

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.