314 Week of 10/15
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Monday TuesdayWednesdayThursday FridaySaturday
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10/1510/1610/1710/1810/1910/20
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WarmupWarmupWarmupWarmupWarmupWarmup
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250m RowMatt Chan Warmup400m Run500m Row400m RunSpealler Warmup
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10 Active Spidermans8/8 Spiderman Lunges3 RoundsBow/Bend3 Rounds Cindy
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30s Squat Hold10/10 Lateral Lunges5 PullupsTrunk TwistsWOD from CFNE
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250m RowInchworm + Pushups (5-4-3-2-1)10 PushupsLeg SwingsStrength“Lava Run”
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10 Lunges10/10 Windmills15 Air SquatsHip CirclesBack SquatFor Time:
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10 Air Squats10/10 Arm Circles (Forwards/Backwards)Glute Bridges5x1 @ 90%600 Meter Hill Run
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250m Row10/10 Arm PretzelsStrength/SkillCat/CowPause Back Squat50 Overhead Squats (45/35)
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10 Lunges
10/10 Shoulder Rolls (Forwards/Backwards)
Split JerkChild to Cobra5x2 @ 77.5%600 Meter Hill Run
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10 Jumping Air Squats10/10 Wrist Circles5 Rounds not for TimeT-Glutes/T-Hips50 Thrusters (45/35)
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Power Clean + Squat Clean + Push Jerk + Split Jerk
Good MorningsWOD600 Meter Hill Run
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StrengthGymnastics50 Double Unders After Each Set10k Row for Time50 Front Squats (45/35)
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3 Rounds Not for TimeNot for TimeStrength
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10 Back Squats @ 60%
Accumulate 1 Minute Hold w/Chin Over Bar
WODDeadlift
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400m RunAccumulate 1 Minute L-Sit Hold on Parallettes or between boxes10-9-8-7-6-5-4-3-2-14x1 @ 90%
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Power Snatch 115/80
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WOD
Accumulate 1 Minute Barbell Hold Overhead
1-2-3-4-5-6-7-8-9-10WOD
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Row 300- 185/125 Scale up or down as neededtoes to rings4 Rounds
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100 Double Unders20 Box Jump
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Row 300Partner WOD20 Bench Press 135/85
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75 sit ups50 wallballs20 KBS 53/35
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Row 300Fran
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50 push ups50 Wall balls
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Row 300Elizabeth
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25 pull ups50 wallballs
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Diane
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cash out 500 meter row (sprint)
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Rob/Fred 23:05 RX
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