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WEEK of WOD's 8.21.17 - 8.26.17

MONDAY, AUGUST 21st

A. Solar Eclipse WOD

For time:

8 Squat Cleans (185/125lbs)

21 Burpees to 6″ Touch

8 Shoulder to Overhead (165/115lbs)

21 Strict Handstand Push-Ups

8 Ground to Overhead (155/105lbs)

21 Chest to Bar Pull-ups

B. Coach Led Cash Out

TUESDAY, AUGUST 22nd

A. Against a three minute running clock, complete:

350/300 Meter Row

Double-Unders x Max Reps

Rest 90 seconds and then…

Against a three minute running clock, complete:

30/20 Calories of Assault Bike

Strict Bar Dips x Max Reps

Rest 3 minutes, and repeat (Total 18min)

B. Every 30 seconds, for 3 minutes (3 sets) of:

Interval 1 – V-Up to V-Sit x 6-8 reps

Interval 2 – Hand Plank Arch/Hollows x 6-8 reps

WEDNESDAY, AUGUST 23rd

A. In 15 minutes, complete five sets of:

Cleans x 1.1.1

(working sets 80-85%)

B. Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – Down N Back Sprint x 2

Minute 2 – 20 Double Unders + 10 Pull-Ups

Minute 3 – 5 Mat facing Burpees + 10 Ab Mat Sit- ups

Minute 4 – Rest

THURSDAY, AUGUST 24th

A. In 15 minutes, complete five sets of:

Push Press x 5 reps (75-85%)

B. For time:

15 Deadlifts (225/155 lb)

30 Wall Ball Shots (20/14 lbs)

12 Deadlifts

24 Wall Ball Shots

9 Deadlifts

18 Wall Ball Shots

FRIDAY, AUGUST 25th

A. In 10 minutes complete three sets of:

Bulgarian Split Squats x 6-8 reps @ 31X1

Dumbbell External Rotations x 8-10 reps @ 2010

B. Four rounds for time of:

Run 400 Meters

8 Ground to Overhead (135/95 lbs)

SATURDAY, AUGUST 26th

A. In 5 minutes, complete the following:

Run 500 Meters

Row as many meters as possible

Rest 2.5 minutes, and then . . .

B. Complete as many rounds and reps as possible in 5 minutes of:

10 Dumbbell Thrusters (50/35lbs)

10 Ring Rows

Rest 2.5 minutes, and then . . .

C. In 5 minutes, complete the following:

Run 500 Meters

Row as many meters as possible.

Rest exactly 2.5 minutes, and then …

D. Complete as many rounds and reps as possible in 5 minutes of:

10 Dumbbell Push Press (50/35 lbs)

10 Toes to Bar