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WODs

June 5-10 (WODs of the Week)

Monday, June 5, 2017

Skill: HSPU technique & progressions

WOD

Buy in: 1000m row 

Then, 10 rounds of—

4 HSPU

6 Pull ups

8 Air squats

Cash out: 1000m row
Time cap: 25 min
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Tuesday, June 6, 2017

Hero WOD (partner style)
“The Don”
For time:

66 DL (115/75)

66 Box jump (24/20)

66 KB swing (53/35)

66 K2E

66 Sit ups

66 Pull ups

66 Thrusters (65/45) ^strip the weight

66 WB (20/14)

66 Burpees

66 DU’s (3x SU)

*Partner up, nobody fights alone. Unless you can movements as prescribed and efficiently, split the reps tag team style.

USMC Cpl. Donald M. Marler, 22, of St. Louis, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Div. 1st Marine Expeditionary Force, based out of Camp Pendleton, Died June 6, 2010, while supporting combat operations in Afghanistan. He is survived by his mother Susan, father David, sister Jennifer, and brother David Jr and Jacob.
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Wednesday, June 7, 2017

Mobility (10-15 min)

WOD

21-15-9:

Alt. DB snatch (50/35)

Push ups


(RxC: ring dips, no bands +70/50 DB)
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Thursday, June 8, 2017

Regionals WOD #3
For time, complete:
100-ft. KB/DB overhead walking lunges (2x rig to wall & back)

100 double-unders (2x singles)

50 wall-ball shots (30/20)

15-ft. rope climb, 10 ascents

50 wall-ball shots (30/20)

100 double-unders (2x singles)

100-ft. KB/DB overhead walking lunges


Rx: 53-55/35 (KB or DB)

Time cap: 25 min
——

Friday, June 9, 2017

WOD
3 rounds for time:
30/25 Calorie row

20 Burpee Box Jump Overs

10 Power Cleans (185/125)
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Saturday, June 10, 2017

WOD
For time:
60-ft. handstand walk*
10 toes-to-bars
10 deadlifts (315/205)
60-ft. handstand walk
12 toes-to-bars
12 deadlifts
60-ft. handstand walk
14 toes-to-bars
14 deadlifts
60-ft. handstand walk
16 toes-to-bars
16 deadlifts

*Handstand walk modification = 6 wall walks or bear crawl (length of rig and back).
Note: DL weight should be fairly heavy.