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Weekly update 7/15-7/21

15
Jul

Weekly update 7/15-7/21

Weekly Update–WODs this week. A week of Heroes!

Monday–Brehm

For time:
• 15-foot Rope climb, 10 ascents
• 225/155 lb. Back squat, 20 reps
• 30 Handstand push-ups
• Row 40 calories

Tuesday–A little Better

10-9-8….1
Power Clean (185/135)
Push Jerk (135/95)

Wednesday–Back Squats and DG

DG
Complete as many rounds as possible in 10 minutes of:
• 8 Toes to bar
• 35-pound Dumbbell thruster, 8 reps
• 35-pound Dumbbell walking lunge, 12 steps

Thursday–Saman

Image result for Saman WOD

8 ROUNDS FOR TIME
13 DEADLIFTS (185LB/125LB)
17 WALL BALLS (20LB/14LB)
400M RUN

Friday–The forgettable fight

21-18-15-12-9-6-3
Hang Power Snatch (95/65)
7-1 DB Box Step Over (50’s/35’s) (24/20)

Saturday–Team DB Assault

5 rounds for time of: You Go-I go
50/35 DB Squats, 10 reps each
50/35 DB Deadlifts, 10 reps each
50/35 DB Single Arm Snatch 10 reps (Alternating) each
50/35 50 ft Single Arm DB Lunge (Switch arms at 25) each
400-meter Sprint together