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WEEK of WOD's 8.7.17 - 8.12.17

MONDAY, AUGUST 7th

A. Gymnastics Skills Practice – Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency.

B. Against a 3-minute running clock…

Row 500 Meters

135/95 lbs Ground to Overhead x Max reps

Rest 3 minutes

In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

TUESDAY, AUGUST 8th

A. Three sets of:

Front Squat x 5 reps @ 30X1, around 55-65%

Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0

(if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps)

Four sets for time of:

20/15 Calories of Rowing

15 Box Jump-Overs (30/24", can use hands)

10 Burpee Pull-ups

Rest 2 minutes

Go as hard as you can and record times for each set.

WEDNESDAY, AUGUST 9th

A. Take 15 minutes and find today’s 1-RM Clean and Jerk.

B. Every minute, on the minute, for 15 minutes (5 sets of each):

Minute 1 – 10 Right Arm Arm Single DB Overhead Walking Lunge (50/35lbs), 10 Left Arm

Minute 2 – 10 Toes to Bar

Minute 3 – 10/7 Calorie Assault Bike

THURSDAY, AUGUST 10th

A. Four sets of:

Turkish Get-Ups x 3 reps each arm

L-Sit Tuck to Extension x 5 reps @1212

B. Every minute, on the minute, for 10 minutes:

8 Alternating Dumbbell Snatches (50/35lbs)

Double-Unders x Max Reps

(Score total number of double-unders performed.)

FRIDAY, AUGUST 11th

A. Four sets of:

Deadlift x 5 reps, around 75-85%

L-Seated Dumbbell Press x 5 reps

*One arm at a time

B. For time:

10 Handstand Push-Ups

20 Thrusters (95/65 lbs)

30 Kettlebell Swings (32/24 kg)

500m Run

30 Kettlebell Swings (32/24 kg)

20 Thrusters (95/65 lbs)

10 Handstand Push-Ups

SATURDAY, AUGUST 12th

A. Five rounds for time of:

400 Meter Run

7 Push Presses (135/95 lbs)

14 Back Squats (135/95 lbs)