2016 Programming Week 4

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

WOD3 rounds30 Bar hopping Burpees20 Calorie Row10 Squat Cleans Rx 135/95 Comp 165/115(rest 1 minute between rounds)

TUESDAYSWODPress 5@40%,5@50%,5@60%

WODWORKOUT 14.2Every 3 minutes for as long as possible complete:From 0:00-3:002 rounds of:10 overhead squats10 chest-to-bar pull-upsFrom 3:00-6:00 2 rounds of:12 overhead squats12 chest-to-bar pull-upsFrom 6:00-9:002 rounds of:14 overhead squats14 chest-to-bar pull-upsEtc., following same pattern until you fail to complete both rounds

SPARTAN WOD

WEDNESDAYDAVE'S WOD

THURSDAY

SWODFront Squats 5@40%,5@50%,5@60%

WOD20 min amrap10 body blasters (burpee-pullup-k2e)10 wallballs10 Medball russian twists

SPARTAN WOD

FRIDAY

SWODDeadlift 5@40%,5@50%,5@60%

WODPartner wod:14 Minute AMRAPpartner 1: 5 rope climbspartner 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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