314 Week of 10/22
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Monday TuesdayWednesdayThursday FridaySaturday
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10/2210/2310/2410/2510/2610/27
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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 SwingsStrength10.15.2018 | MONSTER MASH
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10 Lunges10/10 Windmills15 Air SquatsHip CirclesSled PushAMRAP 11 minutes of:
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10 Air Squats10/10 Arm Circles (Forwards/Backwards)Glute Bridges6x100m 30 Double-unders
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250m Row10/10 Arm PretzelsStrength/SkillCat/Cow7 Toes-to-bar
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10 Lunges
10/10 Shoulder Rolls (Forwards/Backwards)
Split JerkChild to CobraWOD7 Dumbbell Squats, 50's/35's
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10 Jumping Air Squats10/10 Wrist Circles5 Rounds not for TimeT-Glutes/T-Hips1 Mile Sandbag Run7 Dumbbell Push Press, 50's/35's
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Squat Clean + Push Jerk + Split JerkGood Mornings
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StrengthGymnastics50 Double Unders After Each Set15-12-9 reps for time of:
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5 Rounds Not for TimeNot for TimeStrengthDeadlift, 315/205
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6 Back Squats @ 65%
Accumulate 2 Minute Hold w/Chin Over Bar
WOD10 Minute EMOMRing Muscle-ups
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8 Alternating Walking Lunges - Palms Forward15 Minute AMRAP
Even: Snatch + OHS + R. Lunge + L. Lunge
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- Use DB or KB for Lunges- Advanced: Weighted/1-Arm10 Hang Power Cleans 95/65 Adv: 135/95Odd: 15 V-Ups2 Rounds for time of:
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Accumulate 2 Minute L-Sit Hold on Parallettes or between boxes35 Double Unders25 Back Squats, 135/95
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WOD10 ThrustersWOD25 Burpees, bar-facing
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21-15-9
Accumulate 90 Second Barbell Hold Overhead
400m RunTabata
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Burpee Box Overs 24/20- 185/125 Scale up or down as needed4 Minutes*Rest 5 Minutes Between Workouts
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KBS 70/53*You may cycle through movementsWall Balls 20/14
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T2B1 Minute Rest
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WODC2B Pullups
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4 Rounds1 Minute Rest
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250m RowRing Dips
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400m Run
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20 Alt. DB Snatch 50/35Cashout
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800m Run
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