314 Week of 4/23
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MondayTuesdayWednesdayThursdayFridaySaturday
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4/234/244/254/264/274/28
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WarmupWarmupWarmupWarmupWarmupWarmup
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500m Row500m Row or 400m Run500m Row500m Row500m RowSpealler Warmup
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10 Quarter Squats3 Rounds3 RoundsBow/Bend3 Rounds
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10 Jumping Quarter Squats5-10 Pushups5-10 Reps of EachTrunk Twists5-10 RepsTeams of 3
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20 Jumping Jacks10 Light KBSPullupLeg SwingsPullupsFrom CFNE
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10 Spider-Man Lunges10 Jumping JacksPushupHip CirclesPushups“Century Club”
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6 x Squat to StandHandstand HoldSitupGlute BridgesSitupsTeams of 3
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6 x Squatting T-Spine Extension
SquatCat/CowAir SquatsFor Time:
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6 x Single Arm Thoracic TwistStrengthHip ExtensionChild to Cobra100/75 Calorie Row
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6 x Squatting OH RaiseBench PressT-Glutes/T-Hips100 Box Jump Overs (24/20)
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6 x Squat Twist to StandWork up to Heavy SingleEnduranceGood Mornings100 Power Snatches (75/55)
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Then, Partner Row100 Thrusters (75/55)
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Strength5x10 @ 50% of HS12 Minute Row for Max DistanceStrength100 Chest to Bar Pull-ups
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10 Minute EMOMAlternate w/5x10 Ring RowsAlternate Every 300mDeadlift100 Thrusters (75/55)
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Even: 4 Front Squats @ 60%- False grip if working to Ring MU5x5 @ 70%100 Power Snatches (75/55)
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Odd: 8 Back Squats (same)WOD100 Box Jump Overs (24/20)
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WOD10-1WOD100/75 Calorie Row
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WOD5 RoundsBox Jump 24/20"Elizabeth"*25 Minute Cap
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15 Minute AMRAP400m RunFront Squat 135/9521-15-9
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10 Wall Balls 20/1415 KBS 53/35DB Snatch 50/35Power Clean 135/95
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7 Burpees20 SitupsRing Dip
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4 Bar MU*
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1 Clean 225/155Cashout
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*Scale to 8 Pullups1 Minute Max Air Squats
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