11.9.2015 Week’s Programming

Monday
SWOD
DEADLIFTS 4X2 @ 85% 3X1 @ 90% REST :60 BETWEEN SETS
WOD
Open Workout 14.5 21-18-15-12-9-6-3 Thrusters 95/65 Burpees

Tuesday
SWOD
BACK SQUATS 4X3 @ 85% 10 WEIGHTED GOOD MORNINGS BETWEEN SETS
WOD
Pushups, Pistols,  Ring Dips

Wednesday
TBA

Thursday
SWOD
EMOM 10 MIN ODD: 4 OHS @ 80% EVEN: 20 BOX JUMPS
WOD
Amrap
Push Jerks 115/75 , HSPU , Front Squats 115/75

Friday
SWOD
PUSH PRESS 5X2 @ 90% 2 STRICT PULLUPS BETWEEN SETS
WOD
Hero WOD “JOSH”

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