314 Week of 10/30
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MondayTuesdayWednesdayThursdayFridaySaturday
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10/3010/3111/111/211/311/4
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StrengthWODGymnasticsStrengthOlympic LiftingTeam WOD
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Back SquatMonster Mash from 3.28.163 RoundsDeadliftSnatch Balance + OHS50 Stone to Shoulders
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5x45 Rounds for time of::45 Pullup Work4 @ 70%Find Heavy Complex400m Sandbag Run
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70-75-80-85-9015 Box Jumps 24"/20"- Ring Rows4 @ 70%
40 Axle Hang Clean and Jerks
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Alternate with 5 Ring Dips12 Deadlift 155/105- Pullup Negatives3x4 @ 78%2 Position Snatch400m Sandbag Run
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- Weighted if able9 Hang Power Clean 155/105- Strict Pullups
- Alternate with 10xbicep curls
- Hang30 Tire Flips
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- Band if needed6 Push Jerk 155/105- Kipping Swings- Ground400m Sandbag Run
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- Feet assist if needed- Kipping PullupsWOD from CFNEStart at 75%. Increase.20 Sandbag Lunges/Person
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For time::15 Transition3 Rounds:- Lunges are per person
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WOD40 Wall Balls 20/14:45 Pushup Work75 Double-Unders2-Position Clean & Jerk- Everything else shared
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10 Minute AMRAP30 Calories, Rowing- Pushup Negatives from Knees50 Air Squats- Hang- Teams of 2 or 3
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10 Thrusters 95/6520 Burpees over the rower- Pushups from Knees15 Power Cleans (135/95)- Ground
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10 Bar Facing Burpees- Pushup Negatives- Jerk
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2 Rounds for time of:- PushupsCashoutStart at 75%. Increase.
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Cashout25 Toes-to-bar- HR Pushups5 Rounds
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3 Minute AMRAP15 Front Squats 155/105:15 Transition10 Bench PressTempo Back Squat
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Hollow Rocks10 DB Reverse Flys4x3 @ 65%
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*Rest 5 minutes between workoutsWOD10 DB Rows/Arm53X0
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400m Run- Increase weight if able
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The 5 Rounder is courtesy of Scott Panchik
30 KBS 53/35
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30 Ring RowsOR
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1 Minute Rest
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400m RunWOD
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20 KBS5 Rounds
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20 Ring Rows500m Row
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1 Minute Rest20 Push Press 75/55
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400m Run30 Situps
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10 KBS
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10 Ring Rows
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*No kipping ring rows. Focus on form.
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