314 Week of 5/14
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MondayTuesdayWednesdayThursdayFridaySaturday
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5/145/155/165/175/185/19
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WarmupWarmupWarmupWarmupWarmupWarmup
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2 Rounds250m Row500m Row500m Row500m RowSpealler Warmup
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200m Run10 Narrow Width Pushups3 RoundsBow/Bend3 RoundsCrossFit Warmup
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10 Ring Rows/Strict Pullups10 Ring Rows5-10 Reps of EachTrunk Twists5-10 Reps
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10 Pushups10 Wall BallsPullupLeg SwingsPullupsWOD from CFNE
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10 Air Squats250m RowPushupHip CirclesPushups“Lava Run”
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10 Situps
10 Standard Width Pushups
SitupGlute BridgesSitupsFor Time:
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10 Ring RowsSquatCat/CowAir Squats600 Meter Hill Run
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Barbell Warmup10 Wall BallsHip ExtensionChild to Cobra50 Overhead Squats (45/35)
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3 Rounds w/Empty Bar250m RowT-Glutes/T-HipsMake Up WOD600 Meter Hill Run
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6 Good Mornings10 Wide Width PushupsWODGood Mornings50 Thrusters (45/35)
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6 Back Squats10 Ring Rows10 Rounds600 Meter Hill Run
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6 Alternating Lunges10 Wall Balls250m RowStrength50 Front Squats (45/35)
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20 SitupsDeadlift
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StrengthGymnastics
15 Wall Balls 20/14
8 @ 30%
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Work up to 94% of 1RM12 Minute EMOM5 @ 50%
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Then,Even: 10 Pullups3 @ 70%
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5 RoundsOdd: 15 Pushups1 @ 80%
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Front Squat 18s1 @ 90%
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6 Reps from Bottom of Squat to Halfway Up
WODMax
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6 Reps from Top to Halfway Down10 Rounds
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6 Reps of Full Front Squats200m RunWOD
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*Start with Empty Bar. Increase as able7 Burpees10-1
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2 Power Cleans 185/125Box Jump 30/24
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WOD20 Minute CapC&J 135/95
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Open Workout 11.1T2B
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10 Minute AMRAP
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30 Double Unders
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15 Power Snatch 75/55
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