2016 Programming Week 4

MONDAY
SWOD (Deload Week)
Back Squats 5@40%,5@50%,5@60%

WOD
3 rounds
30 Bar hopping Burpees
20 Calorie Row
10 Squat Cleans Rx 135/95 Comp 165/115
(rest 1 minute between rounds)

TUESDAY
SWOD
Press 5@40%,5@50%,5@60%

WOD
WORKOUT 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
 2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

SPARTAN WOD

WEDNESDAY
DAVE’S WOD

THURSDAY

SWOD
Front Squats 5@40%,5@50%,5@60%

WOD
20 min amrap
10 body blasters (burpee-pullup-k2e)
10 wallballs
10 Medball russian twists

SPARTAN WOD

FRIDAY

SWOD
Deadlift 5@40%,5@50%,5@60%

WOD
Partner wod:
14 Minute AMRAP
partner 1: 5 rope climbs
partner 2:AMRAP 5 power cleans(135/95), 5 FS, 5 push press
(partner picks up where other left off in complex)
Score is time +rds/reps

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