314 Week of 4/16
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MondayTuesdayWednesdayThursdayFridaySaturday
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4/164/174/184/194/204/21
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StrengthSkillPartner WODDeadlift
Make Up WOD
Partner WOD
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10 Minute EMOM3 Rounds (not for time)25 Minute AMRAP2x3 @ 93%1k Row
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Even: 5 Front Squats @ 50%3 R-Arm Swing400m RunThen, - Alternate every 250m
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Odd: 10 Back Squats (same)3 R-Arm High Pull10 Burpees3x3 Deficit Deadlift @ 70%10 MU or 20 Pullups
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3 R-Arm Snatch20 Pullups30 C&J 135/85
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WODRepeat with Left30 KBS 53/35WOD50 Bar Facing Burpees
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5 RoundsThen, 40 Air Squats5 Rounds70 Box Jump Over 24/20
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10 Alt DB Snatch 53/355 Minute Clock- Both Run/Share Reps
5 Power Cleans 135/95 Adv 185/135
50 Bar Facing Burpees
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15 Box Jumps 24/20AMRAP15 Wall Balls 20/1430 C&J 135/85
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20/16 Cal RowKB SnatchAccessory25 Flutter Kicks10 MU or 20 Pullups
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25 Situps3 Rounds (not for time)- Single Count1k Row
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WOD10 Lat Pulldowns- Alternate every 250m
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12 Minute AMRAP - From CF Roselle
10 Pushups
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7 Push Press10 Bent Over Reverse DB Fly
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35 Double Unders20 GHD Situps
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- Add 10 lbs each round
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Beginner: Start @ 45/35
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Intermediate: Start @ 75/55
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Rx: Start @ 95/65
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Adv: Start @ 135/95
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- Beg and Int may push jerk
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