MONDAY 150420

As Many Rounds As Possible (AMRAP) in 6:00 of,
10 Power Cleans (95lb. / 65lb.)
15 Push Press (95lb. / 65lb.)

Rest 4 minutes, and when the clock reaches 10:00 complete the following:

As Many Repetitions As Possible (AMRAP) in 6:00 of:
50 Double Unders (or 100 Weighted Jumps)
15 Kettlebell Swings (53lb. / 35lb.)

Rest 4 minutes, and when the clock reaches 20:00 complete the following:

As Many Repetitions As Possible (AMRAP) in 6:00 of:
Run 800 Meters (Floral Loop)
20 Toes to Bar
Burpees, Maximum Repetitions (Score is the Burpee)

Note: This is a great session! Bring your A game today. For the Barbell complex, the Power Cleans are from the floor. Use the same Barbell for both the Clean and the Push Press.

AOW Team

Athlete(s) Of The Week

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Congratulations to our first ever multi-nominee Athlete(s) Of The Week! Following Saturday’s grueling Musha Shugya, all of these incredible Athletes earned special recognition for their physical and mental toughness, strength and determination. The total-volume of Musha Shugya training evolutions is absolutely mind-blowing, and these Athletes displayed the heart of a warrior throughout the entire ordeal. In addition to the individual effort of the Athletes, they also displayed the character traits of selfless service, teamwork, humility and sacrifice. Congratulations everyone on one of the biggest accomplishments of your life!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at Krav Maga)

Strength Development:

Tire Flips & Tire Pulls, 5 to 7 repetitions

Conditioning:

As Many Rounds As Possible in 4:00 of,

Run 200 Meters or 150 Jump Ropes
30 Squats
20 Push-ups
10 Super-Strict Pull-ups (Use a Band!)
Russian Kettlebell Swings (35lb. / 25lb.) Maximum Repetitions

Note: Complete up to three rounds of this workout. Rest as needed between rounds.

Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)

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