314 Week of 1/1
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MondayTuesdayWednesdayThursdayFridaySaturday
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1/11/21/31/41/51/6
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Level Test
Strength/Level Test
Work CapacityStrengthStrengthPartner WOD
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1 Minute AMRAP10 Minutes Each10 Minute EMOMDeadliftSnatch"Hello, 2018!"
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LV 1&2 - Air SquatsOHS Even: 6 C&J 3x5 @ 70%10 Minute EMOMAlternate Movements
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LV 3&4 - Alternating Pistols- Work to HS- LV 1&2 - 95/65
Power Snatch w/Pause Below Knee + Snatch
2 Rounds
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Snatch - LV 3&4 - 135/95Level Test18 Thrusters 95/65
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Strength- Work to HSOdd: 8 PullupsLV 1 - Max PushupsPause Back Squat18 Pullups
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Back Squat- LV 3&4 - 4 Bar MULV 2&3 - Max Ring Dips and HSPU4x3 @ 70%18 T2B
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10 w/Empty BarWOD
LV 4 - Max Ring Dips and Free HSPU
18 Front Squats
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5 @ 35%12 Minute AMRAPWODOR18 Jumping Lunges
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5 @ 50%10 KBS 53/35500m Row for timeWOD18 Box Jumps 24/20
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2x10 @ 60%20 Situps3 Minute Rest21-15-9Endurance WOD18 Burpees
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10+ @ 60%30 Double Unders5 RoundsHang Squat Clean 2k Row18 Wall Balls 20/14
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10 Box Jump Overs 24/20
Ring Dips150 Situps18 Snatch
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WOD10 Push Press 75/55Alternating DB Snatches 50/352k Row- LV 3&4 135/95
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10 Minute AMRAP10 Burpees
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5 T2B- LV 3&4: 115/80
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10 Hang Power Cleans 135/95
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15 Wall Balls 20/14
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