Week of 4.18.2016 Programming Preview

COMPETITION WEEK (WODs and movements from upcoming comps)

MONDAY
SWOD (From Girls Gone Rx Comp)
10 Minutes to establish 1-rep Max
1 Clean
1 Hang Clean

WOD
20 Minute AMRAP
1200 M Run
30 Power Cleans 115/75
30 Thrusters 115/75
30 Bar Hopping Burpees
30 KB Swings 53/35
AMRAP Muscle Ups

TUESDAY
SWOD
Back Squats
20 AHAP

WOD (Fitcon WOD 3)
“Bear on a Ladder”

Station 1: In 2 minutes, complete – 10 Bear Complex (95/65)
Station 2: In 2 minutes, complete – 8 Bear Complex (135/85)
Station 3: In 2 minutes, complete – 6 Bear Complex (165/105)
Station 4: In 2 minutes, complete – 4 Bear Complex (185/125)
Station 5: In 2 minutes, complete – 1 Bear Complex AHAP

If you fail to complete the given complexes in the given timeframe you will continue at that weight until the 10 Minutes is up. Total score will be weight lifted.

SPARTAN OPTION

WEDNESDAY
Dave’s WOD

THURSDAY
SWOD
1-Rep Max Overhead Squat

WOD (From Girls Gone Rx)
100 Double Unders
30 Box Jumps 24/20
15 T2B
Rest 1 Minute
20 T2B
20 Box Jumps
50 Double Unders
Rest 1 Minute
25 Double Unders
10 Box Jumps
30 T2B

SPARTAN WOD OPTION

FRIDAY
2016 Master’s Regional WOD (Announced Thursday night)

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