314 Week of 5/28
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MondayTuesdayWednesdayThursdayFridaySaturday
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5/285/295/305/316/16/2
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WODWarmupWarmupWarmupWarmupWarmup
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Murph3 Rounds500m Row400m Run500m RowSpealler/CrossFit Warmup
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1 Mile Run250m Row3 RoundsBanded X-Walk 3 Rounds
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100 Pullups10 Pushups5-10 Reps of EachT-Glutes/T-Hips5-10 RepsWOD
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200 Pushups10 Ring RowsPullup3 RoundsPullups"Jenkins"
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300 Air Squats10 Wall BallsPushup5 RDLPushups40 min AMRAP with partner
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1 Mile RunSitup5 Hang Power CleansSitups
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EnduranceSquat5 Front SquatsAir Squats50 burpees
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"Annie"Hip Extension5 Push Press400 meter run
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50-40-30-20-10Make Up WOD50 KB swings 53/35
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Double UnderStrengthStrength400 meter run
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SitupSplit SquatPower Clean + Squat Clean + Jerk50 pull ups
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5x5/side
15 Minutes to work to heavy complex
400 meter run
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WOD
Start at 30% and increase if able
Heavier than last week50 push ups
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21-18-15-12-9-6-3Then,400 meter run
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Box Jump 24/20WODClean Pulls
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Ground to Overhead 75/55
15 Minute AMRAP5x3 @ 105% Max Clean
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Cal Row10 Alt DB Snatch
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10 T2BWOD
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Accessory10 Burpees400m Run
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5 Rounds21-15-9
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10 Hip ExtensionsAccessoryThruster 75/55
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30s KB Suitcase Hold/Side
5 RoundsSitup
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10 Standing Lat Pushdowns800m Run
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10 Banded Face Pulls21-15-9
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10 Light American KBSThruster 75/55
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Situp
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400m Run
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