314 Week of 8/20
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MondayTuesdayWednesdayThursdayFridaySaturday
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8/208/218/228/238/248/25
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WarmupWarmupWarmupWarmupWarmupWarmup
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500m RowCatalyst Warmup3 Rounds2 RoundsRun/RowSpealler Warmup
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10 Bird Dogs/SideThen, 200m Run50 Single Unders3 Rounds
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10 Flutter Kicks/Side3 Rounds w/ Empty Bar5 Pullups25 R-Skips10 PullupsWOD
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10 Air Squats5 RDL10 Pushups25 L-Skips10 Pushups35 min AMRAP
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10 S2S Lunges/Side5 Hang Power Cleans15 Air Squats25 Double Unders10 SitupsRun 400
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20 Banded X-Walks5 Front Squats10 Air Squats25 Pullups
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10 Banded Pull Throughs5 Push PressSkillDeadlift25 Air Squats
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5 Back SquatsRussian Dips5x1 @ 80% 25 Hang Power Cleans 95/65
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Front Squat5 Push PressThen, 25 Box Jumps
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5 RoundsPartner WOD5 Sets NFT25 Pushups
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500m RowStrength200 Double UndersDbl DB Single Leg RDL - 5/Leg25 MBC
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4 Front Squats @ 70%5 Rounds100 Wall BallsStrict T2B - 8 or 10 Leg Raises
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3 Minute Clock75 KB Swings 70/53
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WOD200m Run
50 front rack lunges 135/85
WOD
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14 min AMRAPClean and Jerk25 ring dips4 Rounds
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Run 200- Power or Squat CleanRun 400
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6 Deadlifts 185/115- Push or Split Jerk16 Front Squat 75/45
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4 Hang Power Cleans8 Push Press
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2 Push JerksWOD4 Bar Muscle up
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10-9-8-7-6-5-4-3-2-1
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Power Snatch 95/65
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6 Toes to Rings
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3 Bar Over Burpees
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- Before Each Round
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