314 Week of 12/31
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MondayTuesdayWednesdayThursdayFridaySaturday
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12/3101/0101/0201/0301/0401/05
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Open GymWODWarmupWarmupWarmupWarmup
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Hidalgo500m Row500m RowSpealler WarmupSpealler Warmup
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For time:5 x Inch Worm to Plank20 LungesCrossFit WarmupCrossFit Warmup
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Run 2 miles10 T-Glutes20 Russian Twists
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Rest 2 minutes10 Child to Cobra20 Glute BridgesStrengthWOD
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135 pound Squat clean, 20 reps20 Mountain Climbers20 Cat/Cow100 Strict Press 75/50From CF Linchpin
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20 Box jump, 24" box10 Supermans20 Air Squats- 10 S2S Every BreakFor time:
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20 Walking lunge steps with 45lb plate held overhead
Then, 10 Bow/Bends9 Squat Cleans, 135/95
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20 Box jump, 24" box3 Rounds w/empty barThen, WOD15 Power Snatch, 135/95
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135 pound Squat clean, 20 reps6 Snatch Grip RDL
10 Straight Leg Deadlifts
50 Stone Clusters 95/75
21 Thrusters, 135/95
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Rest 2 minutes6 Hang Power Snatch10 Front Squats
- Squat Clean + Thruster
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Run 2 miles6 OHS4 Rounds for time of:
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Strength15 Wall Ball Shot, 20/14
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If you've got a twenty pound vest or body armor, wear it.
StrengthDeadlift12 Chest-to-bar Pull-ups
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10-8-6-4-23x10 @ 50%9 Bench Press, 135/95
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TnG SnatchThen,
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- Squat or powerDeficit Deadlifts7 Rounds for time of:
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- Adjust weight as able3x5 @ same weight35 Double-unders
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- Stand on plate(s)7 Kettle Bell Swings, 70/53
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WOD5 Ring Dips, strict
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5 RoundsWOD
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20 Pushups15 Minute AMRAP
*Rest 5 minutes between workouts.
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20 Situps10 Deadlifts 115/80
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20 Push Press 95/6510 Hang Power Cleans
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20 Situps10 Front Squats
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10 T2B
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Stretching/Mobility30 Double Unders
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Child to Cobra
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Roll Triceps on BBStretching/Mobility
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Roll Back and Hips
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