314 Week of 1/15
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MondayTuesdayWednesdayThursdayFridaySaturday
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1/151/161/171/181/191/20
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StrengthWeightliftingWork CapacityStrengthStrengthWOD
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Back SquatPower Clean3 Minute ClockDeadliftSnatchFight Gone Bad
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5 @ 50%2 Minutes2 rounds of:1x5 @ 78%10 Minute EMOM3 Rounds
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3 @ 60%30s AMRAP @ 50%10 Overhead Squats 95/65Power Snatch w/Pause Below and Above Knee + SnatchWall Ball 20/14
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10+ @ 70%30s Rest10 C2B PullupsThen,SDHP 75/55
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2 Minutes- Repeat for 3 roundsStraight Leg DeadliftBox Jump 20"
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Partner WOD30s AMRAP @ 55%5x10 Pause Back SquatPush Press 75/55
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16 Minute AMRAP30s RestWODArnold Press4x3 @ 70%+10Row for Cal
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10 Burpees2 Minutes16 Minute EMOM5x10
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10 OH Lunges 95/6530s AMRAP @ 60%Even: OR
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10 Pullups30s Rest10 x R. KBS WOD
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10 Front Squats2 Minutes10 x American KBS10 RoundsMake-Up WOD
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- Partner Rows 500m30s AMRAP @ 65%Odd:10 Wall Balls 20/14
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- Switch when rower finishes20 Box Jumps 24/205 HSPU
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WOD
3 Power Clean 135/95 185/135
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"Annie"
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50-40-30-20-10
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Double Under
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Situp
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Cashout
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10 Minute Tabata Plank Hold
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Right Plank
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Center Plank
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Left Plank
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Center Plank
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