314 Week of 12/3
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Monday TuesdayWednesdayThursday FridaySaturday
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12/312/412/512/612/712/8
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WarmupWarmupWarmupWarmupWarmupWarmup
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250m Row Slow2 Rounds500m Row2 Rounds1000m Row
Spealler Warmup
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20 Jumping Jacks25 SinglesArm Circles25 SinglesCrossFit Warmup
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250m Row Moderate20 R-Leg SkipsArm Swings20 R-Leg SkipsWOD
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10 Pushup to Down Dog 20 L-Leg SkipsTrunk Twists20 L-Leg SkipsStrength5 Rounds Cindy
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250m Row Fast20 Running in Place StepsHip Circles20 Running in Place Steps16 Minute AMRAP1 Round DT
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Active Spider-Man Lunges20 DUHalf Moons20 DU5 FS @ 50%4 Rounds Cindy
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HS Hold (or OH Hold)3 Rounds S2S Lunges3 Rounds
10 Back Squats @ Same Weight
1 Round DT
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- Stretch Upper Back3 Scap Pullups + 3 Swings + 3 PullupsBow Bend8 R KBS3 Rounds Cindy
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10 Air Squats5 Scap Pushups + 5 PushupsSquat Hold8 Goblet SquatsWOD1 Round DT
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20' Bear Crawl5 Power Snatch + 5 OHSCatalyst Warmup8 Russian TwistsMake Up2 Rounds Cindy
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20' Duck WalkThen, 1 Round DT
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20' Bunny HopGymnasticsBurgener WarmupStrength1 Round Cindy
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3 Rounds5 Rounds1 Round DT
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Strength10 Strict Pullups*WeightliftingKB Complex*
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Back Squat10 Ring DipsClean10 SL Deadlifts
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6 RoundsHandstand Hold
- 20 minutes to work to HS
KB Complex
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4 Back Squats @ 82.5%*Use band to get unbroken set of 10Single Arm Clean to Reverse Lunge
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10 Weighted Hip Extensions
WODStrict Press in Lunge
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WODPower SnatchOH Lunge
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WODNate2 Minutes- 5 on right
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14 Minute AMRAPAMRAP 20 minutes of:30s AMRAP @ 50%- 5 on left
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250m Row2 Ring Muscle-ups30s Rest
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15 SDHP 75/554 Handstand Push-ups2 MinutesWOD
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15 Burpees8 Kettlebell Swings, 70/5330s AMRAP @60%21-15-9
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15 Front Squats 75/55
- Scale MU to 4 Pullups + 4 Ring Dips or Box Dips
30s RestWall Ball 20/14
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15 Hollow Rocks- Scale HSPU to Push Press2 Minutes
Burpee to Minimum 1' Target (Pullup Bar)
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30s AMRAP @ 70%C2B Pullups
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30s RestBox Jumps 24/20
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2 Minutes
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30s AMRAP @ 80%
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