314 Week of 11/6
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MondayTuesdayWednesdayThursdayFridaySaturday
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11/611/711/811/911/1011/11
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StrengthStrengthGymnasticsStrengthOlympic LiftingTeam WOD
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Back SquatFrom CompTrain4 RoundsDeadliftOHS50 Stone to Shoulders
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4 Reps at:2 Minute Clock:20 on :10 off3 @ 70%Find 3 RM400m Sandbag Run
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75-80-85-88-929 Power Cleans 95/65 ADV 135/95Pullups3 @ 76%
40 Axle Hang Clean and Jerks
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Alternate with 5 Ring Dips9 Front SquatsSitups3x3 @ 82%2 Position Snatch400m Sandbag Run
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- Weighted if able9 Push JerksPushups
- Alternate with 10xbicep curls
- Hover30 Tire Flips
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- Band if neededAMRAP ClustersHollow Rocks- Ground400m Sandbag Run
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- Feet assist if neededRest 3:00WODStart at 75%. Increase.20 Sandbag Lunges/Person
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2 Minute ClockPartner WOD14 Minute AMRAP- Lunges are per person
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WOD7 Power Cleans 115/80 ADV 155/1052k Row200m Run2-Position Clean & Jerk- Everything else shared
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15 Minute AMRAP7 Front Squats- Alternate 250m15 WB 14/10 ADV 20/14- Hover- Teams of 2 or 3
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400m Run7 Push Jerks200 Double Unders- Scale to 12 reps/round- Ground
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12 PullupsAMRAP Clusters100 KBS 53/3510 KB SDHP 70/53- Jerk
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10 Power Snatches 75/45Rest 3:0050 T2BStart at 75%. Increase.
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8 Burpees2 Minute Clock20 Wall Climbs
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5 Power Cleans 135/95 ADV 185/135Tempo Back Squat
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5 Front Squats4x3 @ 70%
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5 Push Jerks53X0
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AMRAP Clusters- Increase weight if able
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WODOR
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10-1
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Box Jumps 24/20WOD
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Hang Power Clean 95/65 ADV 135/955 Rounds
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Push Press
10 Axle Bar Power Snatches 90/70
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10 Axle Bar Front Squats
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10 Bar Over Burpees
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10 Stone to Shoulder 95/75
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