Monday, 110314

***ADD ON WARMUP This Week 

2k Row 

25 OHS (barbell)

25 GHD Situps

2 Legless Rope Climbs 

5 free standing hspu 

MONDAY

*those doing ECC WOD

am: 

A. 500m Row x 4-5 @85-90%; rest 3 min between

*wake up body here 

B. Low Hang Snatch up to smooth 3 rep 

C. movement prep for this afternoon

pm: 

ECC

+ 

SqT Cycle Below.

***also those hitting ECC today, be smart with your training next few days. ECC WOD will programmed on Friday this week 

**Those not doing ECC

am: 

A. 20 min clock 

10 min AB

:30 hard (should have good gauge from prior weeks as to what to hold with this)

:30 on easy 

5 min SqT Clean + Split Jerk Singles; every :30 perform Rep  starting at 60-65%

*climb intelligently, speed / technique focus, not climbing to a max 

5 min clock til 20 min mark 

500m Row @90+% effort 

25 GHD Situps

amrap KB Snatch’s alt arms (70/53)

B. 10 x 5 UB ; strict HSPU, AFAP ; have to come off wall after each set of 5 

C. Back SqT - 85% x 1 x 3 sets

pm: 

A. Back SqT - up to 3RM 

*SqT with Bands up to set before you go for 3RM, light bands for all. 

+ 1x3 @95% + 1x3 @90%

B. 

1k Row 

3 rds  of, 

10 Front SqTs 

8 Hang Cleans 

6 Shoulder to overhead 

then, 

10 Muscle Ups

C. Weighted Plank Holds 4 x 1 min holds; ascending in weight 

*proper flexion position is key here

Big Dawgs 185/123

Ninjas 155/108

If one session; just PM

*cyclcal work add in this week