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WEEK OF WOD'S 10.30.17 - 11.4.17

MONDAY, OCTOBER 30th

A.

Three sets of:

Deadlift x 5 reps @ 65-75%

Immediately followed by:

Russian Kettlebell Swings x 10-15 reps

B.

Three sets for times of:

500 Meter Row

5 Thrusters (155/105 lbs)

10 Burpees Over the Barbell

Rest 3 minutes

TUESDAY, OCTOBER 31st

A.

Five sets of:

Barbell Z-Press x 4 reps

(build to today’s 4-RM)

B.

Complete as many rounds and reps as possible in 8 minutes of:

30 Double-Unders

20 Push-Ups

10 Ring Dips

WEDNESDAY, NOVEMBER 1st

A.

In 12 minutes, complete five sets of:

Hang Clean x 3 reps (start at 70% and build to 90%)

B.

Complete as many rounds and reps as possible in 12 minutes of:

15 Power Snatch (75/55lbs)

12 Barbell Back Racked Reverse Lunges

3 Rope Climbs

THURSDAY, NOVEMBER 2nd

A.

Three sets of:

Front Squat x 5 reps

(start at 50% and find today’s 5-RM)

B.

For Time:

50 Ab Mat Sit-ups/ 200m Run/ 100m Sled Push

40 Ab Mat Sit-ups/ 200m Run/ 100m Sled Push

30 Ab Mat Sit-ups/ 200m Run/ 100m Sled Push

20 Ab Mat Sit-ups/ 200m Run/ 100m Sled Push

10 Ab Mat Sit-ups/ 200m Run/ 100m Sled Push

FRIDAY, NOVEMBER 3rd

A.

Take 15min to build to today’s 1-RM Push Press

B. In 15 minutes, complete as many rounds and reps as possible, alternating rounds with partner:

3 Toes to Bar

3 Kettlebell Swings (24/16kg)

3 Cals Assault Bike

Next round each partner does 6 reps of each movement, the following rounds 9 reps, and continue in this fashion adding 3 reps every round until time is up.

SATURDAY, NOVEMBER 4th

A. In teams of two, complete as many rounds as possible in 30 minutes of:

“Dissecting Kelly”

400 Meter Run

30 Box Jumps (24″/20″)

30 Wall Ball Shots (20/14 lbs)