314 Week of 8/6
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MondayTuesdayWednesdayThursdayFridaySaturday
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8/68/78/88/98/108/11
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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 Pushups"Johnson"
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10 S2S Lunges/Side5 Hang Power Cleans15 Air Squats25 Double Unders10 Situps20 Min AMRAP
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20 Banded X-Walks5 Front Squats10 Air Squats9 Deadlifts 245
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10 Banded Pull Throughs5 Push PressWODDeadlift8 MU
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5 Back Squats21-15-95x5 @ 73%Strength 9 Squat Clean 155
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Front Squat5 Push PressPower Snatch 95/65Then, Snatch
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5 RoundsPull ups5 Sets NFT5x3 @ 70%
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500m RowStrengthFront Squats 95/65Dbl DB Single Leg RDL - 5/LegThen,
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5 Front Squats @ 60%5 RoundsToes to barStrict T2B - 8 or 10 Leg Raises5x5 @ 60%
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3 Minute Clock- TNG
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WOD200m RunRest 5 MinutesPartner WOD
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15 Minute AMRAP2 x Deadlift16 Min AMRAP
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3-6-9-12-etc2 x Hang Power Clean4 Rounds50 SDHP 115/85
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KBS 70/532 x Front Squats400m Sandbag Run50 Push Ups
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Goblet Squat2 x Jerk15 Sandbag Cleans50 Thruster 115/85
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Burpee Pullup- Increase weight as able- Scale to WB50 KB Swing 70/53
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Box Jump Over 24/20Share as needed
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WOD
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Poor mans Chaos
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Run 400
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25 Burpees
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35 1-Arm OH squats 50/35
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35 Pistols
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25 Box Jumps
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400 Meter Tire Pull (empty)
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