314 Week of 12/25
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MondayTuesdayWednesdayThursdayFridaySaturday
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12/2512/2612/2712/2812/2212/23
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Work CapacityStrengthStrengthWeightlifting WOD
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16 Minute EMOMClean and JerkDeadliftFull Grip Front Squats"Bye, 2017!"
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Even: 8 OHS 95/653 Minute EMOM3 @ 85%5x5 @ 50%2 Rounds
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Odd: 8 C2B Pullups6 C&J 95/65 ADV 135/95Then, - Maintain upright position17 Deadlifts 95/65 ADV 135/95
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1 Minute RestDeficit Deadlift17 Situps
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Partner WOD3 Minute EMOM4x3 @ 60%Snatch17 Hang Power Cleans
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8 Alternating Rounds4 C&J 135/95 ADV 185/135Alternate with:
Pull + Power Snatch w/Pause Below Knee + OHS
17 Pushups
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250m Row1 Minute Rest1 Minute Plank Hold3 sets @ 70%17 Front Squats
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15 Burpees Over Rower3 Minute EMOM2 sets @ 75%17 Pullups
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5 Thrusters 95/65 ADV 135/95
2 C&J 165/115 ADV 225/155
WOD1 set @ 80%17 Push Press
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- 4 Rounds Each5 Rounds17 Air Squats
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WOD10 Box Jump 24/20Jerk17 OHS
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12 Minute AMRAP
20 BB Lunge 45/35 ADV 75/55
Power Jerk w/Pause in Dip and Catch + Jerk17 Double Unders
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25 Double Unders30 Situp3 sets @ 70%
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15 KBS 53/352 sets @ 75%
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5 T2B1 set @ 80%
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OR
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WOD
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10 Rounds
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500m Row
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20 Pushups
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