2016 Week 8 Programming Preview

MONDAY
SWOD
3 Rounds
250 Meter row sprints (Score is your slowest round)
1 Minute Rest in between

WOD
Open Test
AMRAP 20
50 Wall Ball (20,14#)
50 Double Unders
40 Box Jumps (24,20#)
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145,100#)
20 Jerks (145,100#)
10 Snatches (145,100#)
10 Muscle Ups

TUESDAY
SWOD
3-Rep Max Overhead Squat

WOD
“Jackie”

WEDNESDAY
COACH DAVE’S

THURSDAY
SWOD
12 Minutes EMOM
1 Clean and Jerk
Starting weight = 50% of max
Increase your weight each round either by 5, 10, 15 or 20 pounds.

WOD
5 Rounds
200 Meter Run
3 Squat Cleans 185/125 Comp 205/135
10 Bar Hopping Burpees

FRIDAY
OPEN WOD 16.1

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