314 Week of 7/16
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MondayTuesdayWednesdayThursdayFridaySaturday
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7/167/177/187/197/207/21
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WarmupWarmupWarmupWarmupWarmupWarmup
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2 RoundsSpealler WarmupSpealler Warmup500m Row or 400m RunRun/RowSpealler Warmup
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250m Row3 Rounds w/Empty Bar200m Run3 Minute Double Under Work3 Rounds
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200m Run5 Sn Gr RDL3 Rounds of CindyBeginner: Jump Clap10 PullupsWOD
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10 Air Squats5 Hang Power SnatchInt: AMRAP Double Under10 Pushups"Saman"
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10 KBS5 OHSConga Style Partner WodAdv: AMRAP Triple Under10 Situps8 Rounds
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50' Duck Walk5 Snatch BalanceRow 250 Before Each RoundThen, 10 Air Squats13 Deadlifts 185/125
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10-13-Phase Kettlebell Warmup17 Wall Balls 20/14
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StrengthStrengthBench Press 135/85Strength 400m Run
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Back Squat5 RoundsDeadlifts 185/155Strength
Tempo Back Squat
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3x3 @ 95%3 Minute Clock7 Rounds Not for Timew/elevated heels
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Accumulate 5 Rounds200m RunCashout 5 Double R. KBS4x3 @ 75%
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100' Suitcase Carry (Heavy)
1 x Snatch Grip Deadlift1 Mile Sandbag/Odd Object Run5 Double KB Clean53X0
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5-10 Strict Pullups1 x Hang Power Snatch5 Double KB S2O
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1 x OHS- Heavier than last week
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WOD- Increase weight as able- Alt w/5 Weighted Strict Chinups
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2 Rounds
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75 SitupsWODWOD
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50 Wallballs21-15-921-18-15-12-9-6-3
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25 Pull UpsPower Snatch 95/65Thruster 95/65
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Back Squats 95/65Run 200 after each
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Rest 2 Minutes
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9-15-21
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Power C&J115/85
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Front Rack Lunges
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