2016 Week 1 WOD Programming Preview

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Disclaimer: The WODs may vary.

Monday:

SWOD (Cycle 2 before we max again. 4 weeks till we max again. Stick to it!)Back Squat add 10 lbs to prev 1RM then recalculateBack Squats5@65% 5@75% 5+@85% (Remember: This is off of your working max which is 90% of your max. smile emoticon

WOD3 rounds15 weighted box step ups 53/35 in goblet position @ 24"/20"15 Front Squats 155/105 Comp 185/125

Comp class WOD (Mondays 7:45 PM)*If you are unable to do this WOD Monday nights please choose a different OPEN GYM HOUR to complete it. Not a regular gym hour*

0-15 Minutes15 Muscle Ups (Mod 3to1 Pullups)9-6-3 Power Cleans (155, 185, 205)Then:15 Muscle Ups3-6-9 Front Squats (205, 185, 155)15-30 Minutes21-15-9-15-21Calorie RowHandstand Pushups

Tuesday:

SWODPress 5@65% 5@75% 5+@85%

WODEMOM 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. 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.

SPARTAN WOD OPTION

Wednesday:

Dave's Masterpiece

Thursday:SWODDL 5@65% 5@75% 5+@85%

WODOPEN 13.5 Thrusters, C2B pullups

SPARTAN WOD OPTION

Friday:

SWODFS 5@65% 5@75% 5+@85%

WOD3 rds 1 min Hang Cleans, 0:30 rest, 1 min Ring Dips, 0:30 rest, 1 min burpees, 0:30 rest, 1 min DU (0:30 rest between rounds)

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