314 Week of 11/19
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Monday TuesdayWednesdayThursday FridaySaturday
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11/1911/2011/2111/2211/2311/24
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WarmupWarmupWarmupWarmupWarmupWarmup
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Tendon WarmupMatt Chan Warmup500m RowSpealler Warmup400m RunSpealler Warmup
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20 Quarter Squats8/8 Spiderman Lungeswith PVC3 Rounds Cindy
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20 Side to Side Quarter Lunges10/10 Lateral LungesDislocatesWODWOD
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20 Quarter Squats w/Back RotationInchworm + Pushups (5-4-3-2-1)Good MorningsThanksKilling 0StrengthFrom CFNE
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Squat Warmup10/10 WindmillsHang Muscle Snatch2 Rounds"The Slammer"
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6 x Squat to Stand10/10 Arm Circles (Forwards/Backwards)OHS400m Run800m Run
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6 x Squatting T-Spine Extension10/10 Arm Pretzels20 Pullups30 Power Snatches 95/65
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6 x Single Arm Thoracic Twist
10/10 Shoulder Rolls (Forwards/Backwards)
Skill400m Run800m Run
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6 x Squatting OH Raise10/10 Wrist Circles2000m Row for Time20 Burpee Box Jump Over 24/2030 OHS 95/65
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6 x Squat Twist to Stand400m Run800m Run
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GymnasticsWOD20 Squat Clean 155/11530 Thrusters 95/65
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Strength3 Rounds"Blackout Wednesday"400m Run
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Back Squat10 Toes Through Rings20-18-16-14-12-10-8-6-4-220 Push Jerk 155/115
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5 Rounds10 Ring DipsWall Ball 20/14400m Run
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5 Back Squats @ 80%Handstand HoldKBS 53/35200 Double Unders
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10 Straight Leg DLBox Jump 24/20- Prequel to the first ThanksKilling. Completed in 2013.
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*Use BB, KB, or DBs for SLDLWOD10-9-8-7-6-5-4-3-2-1
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5 Rounds CindyBurpee
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WOD10 C&J 135/95T2B
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From 2018 Granite Games Qualifier4 Rounds Cindy*Finish with 1000m Row
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20MIN TIME CAP8 C&J 155/105
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150 Double Unders3 Rounds Cindy
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75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)
6 C&J 185/125
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50 Dumbbell Thrusters (50lb/35lb)2 Rounds Cindy
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75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)
4 C&J 205/135
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150 Double Unders1 Round Cindy
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*Scale to barbell thrusters/lunges2 C&J 225/155
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