314 Week of 7/30
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MondayTuesdayWednesdayThursdayFridaySaturday
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7/307/318/18/28/38/4
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WarmupWarmupWarmupWarmupWarmupWarmup
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500m RowCatalyst Warmup3 Rounds2 RoundsRun/RowSpealler Warmup
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10 Bird Dogs/SideThen, 200m Run50 Single Unders3 Rounds
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10 Flutter Kicks/Side3 Rounds w/ Empty Bar5 Pullups25 R-Skips10 PullupsWOD
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10 Air Squats5 RDL10 Pushups25 L-Skips10 PushupsMonster Mash 1/22/2018
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10 S2S Lunges/Side5 Hang Power Cleans15 Air Squats25 Double Unders10 Situps21-15-9 reps for time of:
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20 Banded X-Walks5 Front Squats10 Air SquatsDumbbell Burpee, 50's/35's
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10 Banded Pull Throughs5 Push PressWODDeadliftHandstand Push-up
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5 Back Squats"Whitten"5x5 @ 70%Strength
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Back Squat5 Push Press5 RoundsThen,
Tempo Back Squat
3 Rounds for time of:
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10x Good Mornings w/Barbell22 KBS 70/535 Sets NFTw/elevated heels10 Hang Power Cleans, 155/105
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10 Squats w/Empty BarStrength22 Box Jumps 24/20Dbl DB Single Leg RDL - 5/Leg4x3 @ 82.5%50 Ft, Front Rack Lunge, 155/105
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5 Squats @ 50%5 Rounds400m RunStrict T2B - 8 or 10 Leg Raises53X015 Chest-to-bar Pull-ups
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5 Squats @ 60%3 Minute Clock22 Burpees
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3 Squats @ 70%200m Run22 Wall Balls 20/14WOD3 Rounds for time of:
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1 Squats @ 80%3 x Deadlift*Option - Partner"Nasty Girls"400m run
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1 Squat @ 90%3 x Hang Power Clean40 Minute Cap3 Rounds21 Kettlebell Swings, 53/35
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MAX3 x Front Squats50 Air Squats12 Toes-to-bar
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3 x Jerk
7 MU or 14 Pullups + 21 Pushups
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Partner WOD- Increase weight as able10 Hang Power Cleans 135/95*Rest 5 minutes between workouts.
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5 Rounds** Repeat from 2/10
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200m Sled Push 180/135WOD
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20 Dbl DB Box Step Overs 50/35
"2007"
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100 Double Unders
From the 2007 and 2013 CFG
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- Work shared1000m Row
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5 Rounds
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25 Pullups
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7 Push Jerks 135/85
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- 20 Minute Cap
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