10.25.2015 Week Programming

(WODs are subject to change)

MONDAY
SWOD = FRONT SQUATS 4X2 @ 85% 3 SEC HOLD IN BOTTOM REST :60 BETWEEN SETS
WOD = Open Workout 11.6 7 Minute Amrap 3 C2B 3 Thrusters 100/65 6 C2B 6 Thrusters, etc

TUESDAY
SWOD = EMOTM 8 MIN ODD: 5 PUSH JERKS @80% EVEN 5 STRICT DIPS 5 BAR HOPPING BURPEES
WOD = 4 Rounds of: 10 Hang Squat Cleans 135/95 200M Run 10 Power Cleans 200M Run

WEDNESDAY
TBA

THURSDAY
SWOD = 5 ROUNDS 15 BARBELL ROWS 5 STRICT HSPU
WOD = Buy in: 50 Floor Wipers 95/65 then 30 Calorie Row, 30 Pullups 30 Deadlifts 135/95 30 SDHP 70/53 (KB)

FRIDAY
SWOD = ROMAINIAN DEADLIFTS 3X4 @ 50% DL MAX
WOD = 18-15-12 Squat Snatches, Bar Facing Burpees

Leave a Reply

Your email address will not be published. Required fields are marked *