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Weekly WODS 07/24-07/31

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Monday 07/24/17
Regular Classes WOD
A. 3 Rounds for Time
470m Run
21 Toes to Bar
15 Hang Power Snatches 95/65
B. 3 Sets NOT for time
Accumulate 30 sec Free Handstand Hold Practice (w/partner)
5/5 DB SA OH Squats
10/leg SL DB RDL

BootCamp (Noon Only)
A. 30-20-10 Reps of:
KBS 53/35
Wall Balls 20/14
Double Unders

Tuesday 07/25/17
Regular Classes WOD
A. 1 Power Clean + 1 Split Jerk x 2 reps
6 Sets. Rest as needed
B. “Swole” Circuit
3 Sets
20 BB Upright Row
20 Russian Lean

BootCamp (Noon Only)
A. HSPU
6-6-5-5-4-4. Challenging, Rest as needed
B. 5 Min AMRAP
HR Push Ups. EMOM, 3 Box Jumps

Wednesday 07/26/17
Regular Classes
A. 8 Min AMRAP
5 C2B Pull Ups
10 DB Thrusters 50/35
100m Run
B. 3 Sets NOT for time
8 Strict Pull Ups, VERY SLOW Negative
12 Glute Ham Rolls
8/leg Eccentric Calf Raises

BootCamp (Noon Only)
A. Tabata This! 8 sets of 20 sec on, 10 sec off with 1 min rest b/t movements
Shuttle Run
Ring Rows
Row
Air squats

Thursday 07/27/17
Regular Classes
A. For time:
100 Double Unders
50 AbMat Back Extension
25 Power Clean 135/85
25 Deadlifts 225/155
50 ABMat Sit Ups
100 Double Unders
B. 2-3 Sets NOT for time:
8 Banded Face Pull Into External Rotation into OH Press (https://youtu.be/5WC_RwUyIxE)
8 Banded Scarecrows (https://youtu.be/j9xXtQ9w4iA)
10/arm Elbow on Knee External Rotation
(https://youtu.be/g8_WmUr_ybM)

BootCamp (Noon Only)
A. 4 Sets
9-6-3
Power Snatch 75/55
Burpees Over Bar
Rest 2 min
Score is slowest round

Friday 07/28/17
Regular Classes
A. 5 Rounds for Time
21/16 Cal Row
18 Wall Balls 20/14
15 KB Swings 53/35
Rest 90 sec
Score is slowest round
B. 3 Sets NOT for time
8 Leg Raises on Stall Bars
6-12 Abs Roll Out
45 sec Superman Hold

BootCamp (Noon Only)
WOD TBD