2016 Week 2 WOD Programming Preview

MONDAY (Noon Class is Cancelled)
SWOD
BS 3@70%, 3@80%, 3+@90%

WOD
“Mean Diane”
21-15-9
Deficit Deadlifts (on 25 lb plates) 155/105 Comp= 205/135
Deficit HSPU (45# plates) Comp= Parallettes
400 m run or 500 Meter row after each round

TUESDAY
SWOD
Press
3@70%, 3@80%, 3+@90%

WOD
100 pistols (MOD = 300 Air squats)
EMOM do 3 burpees

SPARTAN WOD OPTION

WEDNESDAY
COACH DAVE’S

THURSDAY
SWOD
DeadLift
3@70%, 3@80%, 3+@90%

WOD
OPEN 15.3
14 min AMRAP
7 MUs
50 WBs
100 DUs

SPARTAN WOD OPTION

FRIDAY
SWOD
Front Squat
3@70%, 3@80%, 3+@90%

WOD
1 mile run/row/bike
Then
complete in any order:
10 rope climbs
10 Full Snatches 155/105
10 Full Cleans 225/155
Then
1 mile run/row/bike

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