2016 Week 3 Programming Preview

MONDAY
SWOD
Back Squat 5@75%, 3@85%, 1+@95%
WOD
OPEN 15.1
[AMRAP] – As Many REPS As Possible in 9 Minutes of:
– 15 Toes-to-Bar @ 115 lbs / 75 lbs ( M / W)
– 10 Deadlifts @ 115 lbs / 75 lbs
– 5 Snatches @ 115 lbs / 75 lbs

Scaled @ 85 lbs / 55 lbs ( M / W )
IMMEDIATELY upon the bell at 9 minutes, the clock starts for 6 minutes to achieve the second part of this workout:
– Clean & Jerk 1 Rep Max

TUESDAY
SWOD
Press
5@75%, 3@85%, 1+@95%
WOD
100 shoulder to overhead 115/75 Comp = 135/95
(everytime bar is dropped perform 30 squats)
SPARTAN WOD OPTION
Row 5,000 Meters
On minutes 4, 8, 12, 16, 20… and So on Complete:
20 Double Unders
10 Meter Weighted Lunges 25# plate

WEDNESDAY
COACH DAVE

THURSDAY
SWOD
Deadlift
5@75%, 3@85%, 1+@95%
WOD
1-2-3-4-5-6-7-8-9-10
Pull-ups
10-9-8-7-6-5-4-3-2-1
Box Jumps 24/20
SPARTAN WOD OPTION
8 Rounds
30 Second Plank
10 2for1 Mountain Climbers
30 Second Plank
10 Pushups
30 Second Plank
10 2for1 Grasshoppers

FRIDAY
SWOD
Front Squats
5@75%, 3@85%, 1+@95%
WOD
50 OHS(45/35)
250 m row
40 OHS(75/55)
250 m row
30 OHS(95/65)
250 row 20 OHS (125/85)
250 m row
10 OHS (135/95)

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