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WEEK of WOD's 7.3.17 - 7.8.17

MONDAY, JULY 3rd

A. Four sets of:

Power Clean x 1.1.1.1

(rest 10 seconds between singles)

Ring Push-ups x 8 reps @ 21X0

B. 2 Rounds for max reps/calories:

2 Minutes of Assault Bike (for calories)

Rest 1 minute

2 Minutes of Burpee Box Jump-Overs (24″/20″)

Rest 1 minute

2 Minutes of Rowing (for calories)

Rest 1 minute

TUESDAY, JULY 4th

July 4th Holiday

8am + 9am Classes ONLY

HERO WOD "Collin"

Six rounds for time of:

Carry 50 pound sandbag 400 meters

115/75 pound Push press, 12 reps

12 Box jumps, 24 inch box

115/75 pound Sumo deadlift high-pull, 12 reps

WEDNESDAY, JULY 5th

A. Four sets of:

Shoulder Press x 3 reps

Strict Toes to Bar x 6 reps @ 2110

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

12 Pull-Ups

12 Thrusters (95/65 lbs)

30 Double-Unders

C. Complete 3 sets, not for time:

Down N Back Farmers Carry AHAP (wall to boxes)

10 Slow KB OH V-Ups (light wt)

10 Weighted Glute Bridges (med wt)

THURSDAY, JULY 6th

A. Four sets of:

Dumbbell Walking Lunges x 20 steps @ 1010

Strict Pull-ups x Max Reps @ 2111

(please stick to the tempo prescription)

B. Complete as many rounds and reps as possible in 10 minutes of:

5 Power Cleans (135/95 lbs)

10 Strict Handstand Push-Ups

FRIDAY, JULY 7th

Partners alternate whole rounds for time and complete four rounds each of:

Row 200 Meters

5 Kettlebell or Dumbbell Single-Arm Push Press (each arm)

10 Goblet Squats

Run 200 Meters

(Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 200 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 200 meter run.)

3 min or less intervals, scale row/run to fit time domain

SATURDAY, JULY 8th

In teams of two, complete:

100 Slam Balls (30/20lbs)

400 Meter Farmer’s Carry (heavy, swap weights as often as needed)

100 Wall Ball shots

400 Meter Farmer’s Carry

100 Burpee Box Jump-Overs (24″/20″)

400 Meter Farmer’s Carry