314 Week of 11/26
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Monday TuesdayWednesdayThursday FridaySaturday
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11/2611/2711/2811/2911/3012/1
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WarmupWarmupWarmupWarmupWarmupWarmup
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Tendon WarmupMatt Chan Warmup500m Row500m Row400m RunSpealler Warmup
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20 Quarter Squats8/8 Spiderman Lungeswith PVCActive Spiderman Stretch3 Rounds Cindy
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20 Side to Side Quarter Lunges10/10 Lateral LungesDislocatesT-GlutesPartner WOD
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20 Quarter Squats w/Back Rotation
Inchworm + Pushups (5-4-3-2-1)Good MorningsChild to CobraWODCarse
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Squat Warmup10/10 WindmillsHang Muscle SnatchCat/Cow
Atlas Stone Grace
21-18-15-12-9-6-3
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6 x Squat to Stand10/10 Arm Circles (Forwards/Backwards)OHSActive Pigeon Stretch95 pound Squat clean
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6 x Squatting T-Spine Extension10/10 Arm Pretzels2 RoundsDouble-under
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6 x Single Arm Thoracic Twist10/10 Shoulder Rolls (Forwards/Backwards)Skill5 Good Mornings185 pound Deadlift
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6 x Squatting OH Raise10/10 Wrist Circles5 Rounds5 Back Squats24" Box jump
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6 x Squat Twist to Stand500m Row5 Stiff-Legged Deadlifts
Begin each round with a 50 meter Bear crawl
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Gymnastics30 Situps5 Front Squats- ADV: Solo
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Strength3 Rounds
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Back Squat10 Strict Pullups*Partner WODStrength
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6 Rounds10 Ring Dips5 RoundsDeadlift
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4 Back Squats @ 80%Handstand Hold30 Wall Balls
8 @ 35%, 5 @ 50%, 3 @ 70%, 2 @ 80%
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10 Weighted Hip Extensions*Use band to get unbroken set of 10
30 Box Jump Overs 24/20
1 @ 90%, 1 @ 95%, 1 @ New Max
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30 Alt DB Snatch 50/35
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WODWOD30 KBS 53/35WOD
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"Jeremy"12 Minute Ladder10 Rounds
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21-15-91 HSPU1 Shuttle Run
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OHS 95/651 Power Cleans 185/1253 Burpee Box Jumps 24/20
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Burpees1 T2B5 C2B Pullups
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30 Double Unders After Each Round7 Pushups
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Cashout
- Add 1 rep to HSPU, PC, and Pullups each round
9 Air Squats
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5 Rounds20 Minute Cap
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10 DB Walking Lunges
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10 Straight Leg Deadlifts
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