314 Week of 1/29
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MondayTuesdayWednesdayThursdayFridaySaturday
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1/291/301/312/12/22/3
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StrengthWork CapacityWOD #1StrengthLevel Test DayWOD
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Back Squat12 Minute EMOM8 RoundsDeadlift- Try to complete as many level 1 tests as possible.From Comp Train
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3 @ 60%
Even: 10 Power Snatches 75/55
10 Box Jumps 5 Minutes“Open Test”
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3 @ 67.5%Odd: 3 Bar MU200m RunEvery 15sAMRAP 20:
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3x8 @ 72.5%- Scale to 10 Pullups3 Deadlifts 225/155OR 50 Wallballs (20/14)
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WOD #250 Double Unders
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WODWOD15 Minute AMRAPWODMake Up WOD40 Box Jumps (24/20)
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5 RoundsOpen Workout 18.025/20 Cal Row5 Rounds40 Toes to Bar
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15 Wall Balls 20/14
21-15-910 T2B
10 Hang Power Cleans 95/65
30 Chest to Bar Pull-ups
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30 Double UndersDB Snatch 50/3520 Situps10 Front Squats30 Burpees
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Burpees Over DB10 C2B Pullups20 Cleans (145/100)
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Cooldown10 Push Press20 Jerks (145/100)
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Easy 2k Row10 Snatches (145/100)
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10 Ring Muscle-ups
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Optional - Partner for 30 Minutes
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