314 Week of 1/21
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MondayTuesdayWednesdayThursdayFridaySaturday
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01/2101/2201/2301/2401/2501/26
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WarmupWarmupWarmupWarmupWarmupWarmup
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400m RunArm Circles500m Row500m RowSpealler WarmupSpealler Warmup
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500m RowArm Swings5 x Inch Worm to Plank20 LungesCrossFit WarmupCrossFit Warmup
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Banded X-WalkBulletproof Shoulders10 T-Glutes20 Russian Twists
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T-Glutes10 Child to Cobra20 Glute BridgesMake Up WODWOD
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Air SquatsGymnastics20 Mountain Climbers20 Cat/CowThe Chief
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Good Mornings5 Rounds10 Supermans20 Air Squats
Five 3-Minute AMRAPs in 19 Minutes
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5 Strict PullupsThen, 10 Bow/BendsAMRAP in 3 Minutes
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Strength13 HR Pushups3 Rounds w/empty barThen, 3 Power Cleans (135/95 lbs)
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Back Squat- NFT6 Snatch Grip RDL10 Straight Leg Deadlifts6 Push-Ups
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2x2 @ 90% Then, 2+ (max reps)6 Hang Power Snatch10 Front Squats9 Air Squats
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Alternate with Plank Hold 30s-1min
WOD6 OHSThen Rest 1 Minute
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16 Minute EMOMStrengthRepeat 5 Times
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WOD
Even: 8 Box Jumps 8 Push Press 135/95
Lifting Deadlift- Since most were snowed in
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12 Minute Ladder AMRAPOdd: 8 KBS 70/53 8 T2BTnG Cleans3x8 @ 65%
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1 Cluster 115/758-6-4-2Then,
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1 Bar Facing BurpeesCashout- Squat or powerDeficit Deadlifts
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- Add one rep each roundR Side Pigeon Pose - 2 Minutes- Adjust weight as able3x5 @ same weight
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L Side Pigeon Pose - 2 Minutes- Stand on plate(s)
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Stretching/MobilitySaddle Pose - 2 MinutesWOD
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Roll Calves on BB
Seated Straddle Pose - 2 Minutes
5 RoundsWOD
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Roll Back on Roller40 Double UndersJackie
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30 Air Squats1000m Row
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20 V-Ups50 Thrusters 45/35
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10 Alt. DB Power Cleans 50/3530 Pullups
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