314 Week of 7/2
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MondayTuesdayWednesdayThursdayFridaySaturday
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7/27/37/47/57/67/7
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WarmupWarmupWODWarmupWarmupWarmup
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2 RoundsSpealler WarmupHero WOD “Ned”500m Row or 400m RunRun/RowSpealler Warmup
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250m Row3 Rounds w/Empty Bar7 Rounds3 Minute Double Under Work3 Rounds
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200m Run5 Sn Gr RDL11 BW Back SquatsBeginner: Jump Clap10 PullupsWOD
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10 Air Squats5 Hang Power SnatchRow 1000 (or run 800)Int: AMRAP Double Under10 PushupsHotshots 19
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10 KBS5 OHSAdv: AMRAP Triple Under10 SitupsSix rounds for time of:
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50' Duck Walk5 Snatch BalanceThen, 10 Air Squats30 Squats
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3-Phase Kettlebell Warmup135 pound Power clean, 19 reps
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StrengthStrengthStrength 7 Strict Pull-ups
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Back Squat5 RoundsStrength
Tempo Back Squat
Run 400 meters
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5x5 @ 85%3 Minute Clock7 Rounds Not for Timew/elevated heels
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Alt w/100' Suitcase Carry200m Run5 Double R. KBS4x3 @ 70%
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Alt w/10 Ring Rows3 x Snatch Grip Deadlift5 Double KB Clean53X0
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3 x Hang Power Snatch5 Double KB S2O
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WOD3 x OHS
- Alt w/5 Weighted Strict Chinups
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14 Min AMRAP- Increase weight as able
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9 PullupsWOD
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15 Wall Balls 20/14Partner WOD10 Min AMRAP
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21 Double Unders21-18-15-12-9-6-33 SDHP
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Cal Row/Bench 135/856 Bar Over Burpee
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Partner A Rows9 American KBS 70/53
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Partner B Presses
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