314 Week of 6/25
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MondayTuesdayWednesdayThursdayFridaySaturday
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6/256/266/276/286/296/30
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WarmupWarmupWarmupWarmupWarmupWarmup
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2 Rounds500m Row3 Rounds400m RunRun/RowRun/Row
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400m RunArm Circles1 Minute/Station250m Row3 Rounds3 Rounds
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10 Walking LungesArm SwingsJump Rope3 Rounds10 Pullups10 Pullups
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10 PushupsTrunk TwistLight KBS10 R. KBS10 Pushups10 Pushups
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10 Ring RowsBow BendSitup5 R-Arm KB Snatch10 Situps10 Situps
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10 Air SquatsActive PigeonAir Squat5 L-Arm KB Snatch10 Air Squats10 Air Squats
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StrengthWeightliftingEnduranceStrengthWOD
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Back SquatNot for timePartner Kalsu
10 Minutes to Work to Max Clean
From CompTrain
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6x6 @ 80%
35 Double Unders Before Each
100 Thrusters 135/95Then, AMRAP 4:
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Alternate with 5-10 Strict Pullups
10 Hang Power Cleans 95/655 Burpees EMOM10 Minutes to Work to Max Jerk3 Rounds:
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8 Hang Power Cleans 135/95- Both do burpees12 Deadlifts (95/65)
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WOD
6 Hang Power Cleans 155/105
- Switch any timeWOD9 Hang Power Cleans (95/65)
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5 Rounds
4 Hang Power Cleans 185/125
- Pick manageable weight10-16 Push Jerks (95/65)
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400m Run
2 Hang Power Cleans 205/145
Deadlift 225/155
Max Calorie Row in Time Remaining
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20 KBS 53/35WODPullup *Adv-C2Brest 4 minutes
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20 Air SquatsPartner WOD12 Minute AMRAPAlt PistolsAMRAP 4:
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2 Rounds5 R-Arm KB Snatch 53/352 Rounds:
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Cashout200m Sled Push 180/1355 L-Arm KB Snatch 53/35Cashout12 Deadlifts (135/95)
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50 Strict Pullups/Ring Rows20 Stone to Shoulder10 Jumping Lunges100 Pushups9 Hang Power Cleans (135/95)
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400m Sandbag Run
20 Situps *Adv-DB on Chest
6 Push Jerks (135/95)
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20 Tire Flips*Scale to DB Hang Snatch
Max Calorie Row in Time Remaining
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*Scale weights as neededrest 4 minutes
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AMRAP 4:
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1 Round:
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12 Deadlifts (155/105)
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9 Hang Power Cleans (155/105)
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6 Push Jerks (155/105)
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Max Calorie Row in Time Remaining
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- Two Alternating Heats
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- Scale weight to allow time to row
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