314 Week of 11/13
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MondayTuesdayWednesdayThursdayFridaySaturday
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11/1311/1411/1511/1611/1711/18
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StrengthStrengthSkill WorkStrengthOlympic LiftingPartner WOD
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12 Minute EMOM3 MinutesSkin the CatDeadliftOHSCarse
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Even: 8 Dbl KB Front Squats 53/35
:30 on :30 off1x5 @ 78%
2x3 @ 85% 3 RM 2x3 @ 90% 3 RM
21-18-15-12-9-6-3
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Odd: 10 PushupsPower Clean 115/80 Adv 155/105GymnasticsThen,95 pound Squat clean
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- Adv: 4/3 Ring MU90 Seconds Rest12 Minute EMOM5x10 Straight Leg DeadliftSnatch Deadlift + SnatchDouble-under
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3 Minutes
Minute 1: 2x Skin the Cat (for quality)
- Light - TNG185 pound Deadlift
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WOD:30 on :30 offMinute 2: 8 Seated Box Jumps
Alternate with 5x10 Hollow Rocks or GHD
- Ground24" Box jump
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5 RoundsFront SquatStart at 75%. Increase.
Begin each round with a 50 meter Bear crawl
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10 C2B Pullups90 Seconds RestWODWOD- ADV: Solo
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10 Power Snatches 75/553 MinutesFrom CFNE3 Rounds Clean Deadlift + Clean + Jerk
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30 Double Unders:30 on :30 offWeigh Anchor3 C&J 95/65 ADV 135/95- TNG
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S2OHAMRAP 10: Meter Row3 Kipping Knee Raise ADV T2B- Ground
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On the 1:00 – 15 AbMat Sit-Ups1 Minute Rest- Jerk
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WODOn the 2:00 – 12 AbMat Sit-Ups3 RoundsStart at 75%. Increase.
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10-1On the 3:00 – 9 AbMat Sit-Ups5 C&J 95/65 ADV 135/95
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BurpeeOn the 4:00 – 15 AbMat Sit-Ups5 Kipping Knee Raise ADV T2BTempo Back Squat
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KBS 70/53On the 5:00 – 12 AbMat Sit-Ups2 Minute Rest4x3 @ 73%
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200m Run After EachOn the 6:00 – 9 AbMat Sit-Ups3 Rounds53X0
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On the 7:00 – 15 AbMat Sit-Ups7 C&J 95/65 ADV 135/95- Increase weight if able
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On the 8:00 – 12 AbMat Sit-Ups7 Kipping Knee Raise ADV T2B
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On the 9:00 – 9 AbMat Sit-UpsWOD
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100 Strict Press 75/55
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- 200m Run every time break
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