314 Week of 3/19
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MondayTuesdayWednesdayThursdayFridaySaturday
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3/193/203/213/223/233/24
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StrengthGymnasticsStrengthStrengthOpen WOD
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Back Squat8 Minute EMOMHang SnatchDeadlift
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4x3 @ 82.5%
Even: 10 Strict Pullups
From Below Knee2 @ 90%
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3+ @ 82.5%Odd: 10 Ring Dips- Snatch Pull (Keep Bar Close)Rest 2 Minutes
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Adv:- Power Snatch10 @ 60%
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WOD
3x(1 Ring MU + 1 Dip)
- Squat SnatchRest 3 Minutes
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12 Minute AMRAPSuper Adv:2+1+12 @ 95%
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5 Clusters 95/65 ADV - 135/953 Strict Ring MUTake 15 Min to work up to heavy complexRest 2 Minutes
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10 Burpees10 @ 60%
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25 Double UndersWODWOD
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“Christine”10 Hang Cleans 135/95Partner Angie
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3 Rounds10 Front Squats100 Pullups
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500m Row10 S2OH100 Pushups
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12 BW Deadlifts400m Run100 Situps
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21 Box Jumps 24/207 Hang Cleans 175/125100 Squats
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7 Front SquatsAdv: Solo
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7 S2OH
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400m Run
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4 Hang Cleans 205/145
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4 Front Squats
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4 S2OH
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400m Run
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1 Hang Clean 235/165
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1 Front Squat
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1 S2OH
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*Hang cleans may be power or squat
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