2016 Week 1 WOD Programming Preview

Disclaimer: The WODs may vary.

Monday:

SWOD (Cycle 2 before we max again. 4 weeks till we max again. Stick to it!)
Back Squat add 10 lbs to prev 1RM then recalculate
Back Squats
5@65% 5@75% 5+@85% (Remember: This is off of your working max which is 90% of your max. smile emoticon

WOD
3 rounds
15 weighted box step ups 53/35 in goblet position @ 24″/20″
15 Front Squats 155/105 Comp 185/125

Comp class WOD (Mondays 7:45 PM)
*If you are unable to do this WOD Monday nights please choose a different OPEN GYM HOUR to complete it. Not a regular gym hour*

0-15 Minutes
15 Muscle Ups (Mod 3to1 Pullups)
9-6-3 Power Cleans (155, 185, 205)
Then:
15 Muscle Ups
3-6-9 Front Squats (205, 185, 155)
15-30 Minutes
21-15-9-15-21
Calorie Row
Handstand Pushups

Tuesday:

SWOD
Press 5@65% 5@75% 5+@85%

WOD
EMOM Snatch to clean to deadlift. Rx starts at 75/45 and adds no more than 20 pounds each minute and no less than 10 pounds. You get one minute to complete the lift. If you fail the lift in that minute you will take a mandatory 1 minute rest then you will start into the next movement. I.e you miss 155# snatch at minute 5. Minute 6 is a rest minute. At minute 7 you will complete a 155# clean and then increase your weight for the next minute. The goal is to get the most weight possible between the three lifts.

SPARTAN WOD OPTION

Wednesday:

Dave’s Masterpiece

Thursday:

SWOD
DL 5@65% 5@75% 5+@85%

WOD
OPEN 13.5 Thrusters, C2B pullups

SPARTAN WOD OPTION

Friday:

SWOD
FS 5@65% 5@75% 5+@85%

WOD
3 rds 1 min Hang Cleans, 0:30 rest, 1 min Ring Dips, 0:30 rest, 1 min burpees, 0:30 rest, 1 min DU (0:30 rest between rounds)

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