314 Week of 9/3
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Monday TuesdayWednesdayThursday FridaySaturday
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9/39/49/59/69/79/8
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WarmupWarmupWarmupWarmupMake Up DayWarmup
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250m RowMatt Chan Warmup400m Run500m RowSpealler Warmup
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10 Active Spidermans8/8 Spiderman Lunges3 RoundsBow/Bend
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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 SwingsManion
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10 Lunges10/10 Windmills15 Air SquatsHip Circles7 Rounds
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10 Air Squats10/10 Arm Circles (Forwards/Backwards)Glute Bridges400m Run
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250m Row10/10 Arm PretzelsStrengthCat/Cow
29 Back Squats 135/95
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10 Lunges
10/10 Shoulder Rolls (Forwards/Backwards)
5 RoundsChild to Cobra
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10 Jumping Air Squats10/10 Wrist CirclesNot for TimeT-Glutes/T-HipsVariation
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200m RunGood Mornings10 Rounds
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WODGymnastics5 Thrusters200m Run
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20-112 Minute EMOM5 Front SquatsStrength10 WB
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BurpeesEven Minutes: 5 Strict Pullups5 Push PressDeadlift10 KBS 53/35
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400m Run After Each RoundOdd Minutes: 10 Hanging Leg Raises- Increase load as able5x5 @ 75%9 Goblet Squats
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- Scale Reps and Runs or Partner
- Scale as necessary to get all reps
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- Break sets if necessaryWODPartner WOD
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Not for Time100 Cal Row
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WOD100 Pushups
- Alternate as needed
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15 Minute AMRAP- As few sets as possible
- Partner Holds Plank
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10 KBS 53/35- 250m Row Each Break400m Tire Sled Drag
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20 Situps
100 Box Jumps 24/20
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30 Double Unders400m Tire Sled Drag
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100 Cal Row
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- Alternate as needed
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- No plank
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