Week of 4.25.2016 Programming Preview

Monday

Master’s Qualifier Event 4

Tuesday
Repeat from January 5, 2016

WOD

EMOM (Every Minute on the Minute)
Snatch to clean to deadlift.
Rx starts at 75/45 and adds no more than 20 pounds each minute and no less than 10 pounds. You get one minute to complete the lift.
You will start with the snatch until you fail at a weight. Then you move to clean until you fail. Then you move to Deadlift to finish off the workout.
If you fail the lift in that minute you will take a mandatory 1 minute rest then you will start into the next movement.
I.e you miss 155# snatch at minute 5. Minute 6 is a rest minute. At minute 7 you will complete a 155# clean and then increase your weight for the next minute. The goal is to get the most weight possible between the three lifts.

Cashout = 5 200 Meter Row Sprints
1 Minute Rest in between

SPARTAN WOD OPTION
100 Calorie row
90 Double Unders
80 Calorie Row
70 Double Unders
60 Calorie Row
50 Double Unders
40 Calorie Row
30 Double Unders
20 Calorie Row
10 Double Unders

WEDNESDAY
Dave’s WOD

THURSDAY
SWOD
Weighted Box Step-ups

WOD
Complete in any order you like:
50 KB Pushups
50 Wall balls
30 C2B Pullups
30 Ring Dips
30 Calorie Row
10 Squat Cleans

FRIDAY
SWOD
Bench

WOD
“Diane”

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