314 Week of 10/29
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Monday TuesdayWednesdayThursday FridaySaturday
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10/2910/3010/3111/111/211/3
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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
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250m RowInchworm + Pushups (5-4-3-2-1)10 PushupsLeg SwingsStrength“Whiten”
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10 Lunges10/10 Windmills15 Air SquatsHip Circles800m Farmer's Carry5 rounds for time
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10 Air Squats10/10 Arm Circles (Forwards/Backwards)Glute Bridges22 KBS
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250m Row10/10 Arm PretzelsStrength/SkillCat/CowWOD22 box jumps
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10 Lunges
10/10 Shoulder Rolls (Forwards/Backwards)
Split JerkChild to Cobra1 Mile Sled PushRun 400
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10 Jumping Air Squats10/10 Wrist Circles5 Rounds not for TimeT-Glutes/T-Hips22 burpees
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Squat Clean + Split JerkGood Mornings22 wall balls
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StrengthGymnastics50 Double Unders After Each Set
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4 Rounds Not for TimeNot for TimeStrength
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6 Back Squats @ 70%Accumulate 2:30 Hold w/Chin Over BarWOD10 Minute EMOM
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10 Alternating Walking Lunges - Palms Forward15 Min AmrapEven: Snatch + 2 x OHS
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- Use DB or KB for Lunges- Advanced: Weighted/1-Arm7 BurpeesOdd: 15 V-Ups
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Accumulate 2:30 L-Sit Hold on Parallettes or between boxes7 clean and jerks 155/105
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WOD7 KBS 70/53Partner WOD
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8 Rounds
Accumulate 2 Minute Barbell Hold Overhead
Row 1000
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Run 200m- 185/125 Scale up or down as needed100 pushups
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8 Deadlifts 225/185*You may cycle through movementsRow 800
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25 Double Unders80 pull ups
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WODRow 600
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42 sit ups60 front squats 95/65
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21 OHS 135/85Row 400
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7 ring muscle ups40 SDHP 95/65
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30 sit upsRow 200
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15 OHS 20 HSPU
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5 MU
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15 sit ups
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9 OHS
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3 MU
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*** MU sub for strict PU + ring dip
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