314 Week of 2/5
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MondayTuesdayWednesdayThursdayFridaySaturday
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2/52/62/72/82/92/10
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Back SquatWork CapacitySkillStrengthMake Up WODWOD
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5 @ 50%3 Minute ClockTurkish GetupDeadliftMonster Mash 1/22/2018
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3 @ 60%2 Rounds12 Minute EMOM1x10 @ 50%21-15-9 reps for time of:
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2 @ 70%7 Squat Snatch 95/65Even: Right Arm1x15 @ 50%Dumbbell Burpee, 50's/35's
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1 @ 75%7 PullupsOdd: Left Arm1x20 @ 50%Handstand Push-up
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8+ @ 80%3 Minute Clock
Rest 3 Minutes between sets
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2 RoundsWOD3 Rounds for time of:
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Partner WOD5 Squat Snatch 115/8030 HSPUWOD10 Hang Power Cleans, 155/105
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20 Minute AMRAP5 C2B Pullups30 T2BRowing Annie50 Ft, Front Rack Lunge, 155/105
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20 Thrusters 115/75
3 Minute Clock 30 WB 20/14500m Row15 Chest-to-bar Pull-ups
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20 Box Jumps 24/20
2 Rounds30 Burpees50 AbMAt Sit-ups
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20 Burpees3 Squat Snatch 135/9530 KBS 70/53400m Row3 Rounds for time of:
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30 Thrusters 95/65
3 Bar MU30 Goblet Squats40 AbMAt Sit-ups400m run
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30 Box Jumps300m Row21 Kettlebell Swings, 53/35
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30 BurpeesWOD30 AbMAt Sit-ups12 Toes-to-bar
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40 Thrusters 75/55
6 Rounds200m Row
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40 Box Jumps30 Double Unders20 AbMAt Sit-ups
*Rest 5 minutes between workouts.
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40 Burpees8 Dbl DB Lunges 50/35100m Row
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50 Thrusters 45/35
10 AbMat Sit-ups
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Max Calorie Row in Remaining Time
Cooldown
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Easy 2k Row
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