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WEEK of WOD's 8.14.17 - 8.19.17

MONDAY, AUGUST 14th

A. Every 6 minutes, for 24 minutes (4 sets) for time:

500 Meter Row

25 Wall Ball Shots (30/20 lbs to a 10′ target)

Goal Time: < 4 min intervals

B. Three sets of:

Down N Back Reverse Sled Drag (use double black straps)

Down N Back Sled Push

* Go AHAP w/o walking + rest 2-3 min btw sets

TUESDAY, AUGUST 15th

A. Four sets of:

Bench Press x 4-6 reps @ 70-80%

Strict Pull-Ups x Max Reps

B. Five rounds for time of:

400 Meter Run

30 Kettlebell Swings (24/16 kg)

20 Push-Ups

Goal Time: 20-25 minutes

WEDNESDAY, AUGUST 16th

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

Hang Snatch + Snatch

Build from 65-70% to today’s heavy.

B. Five rounds for time of:

10 Hang Power Snatches (95/65 lbs)

30 Double-Unders

Goal Time: 4-9 minutes

THURSDAY, AUGUST 17th

A. Five sets of:

Back Squat x 3 reps @ 80-90%

B. Four rounds for time of:

20 Walking Lunges (55/35 lb Dumbbells or Kettlebells)

15 Toes to Bar

Goal Time: 6-12 minutes

FRIDAY, AUGUST 18th

A. Four sets of:

Single-Arm Dumbbell Press x 6 reps each arm

Romanian Deadlift x 6 reps @ 30X1

B. Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:

3 Dumbbell Man-Makers

6 Pull-Ups

9 Box Jumps (24″/20″)

* Man Maker = Row right arm, Push-up, Row left arm, Power Clean, Push Press

SATURDAY, AUGUST 19th

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

5 Power Cleans (135/95 lbs)

5 Burpees Over the Barbell

Rest 4 minutes, and when the running clock reaches 10:00…

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

10 Slam Balls (40/30lbs)

10 Hand-Release Push-Ups

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many calories as possible in 6 minutes of:

Row for Calories