2016 Week 3 Programming Preview

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MONDAYSWODBack Squat 5@75%, 3@85%, 1+@95%WODOPEN 15.1[AMRAP] - As Many REPS As Possible in 9 Minutes of:- 15 Toes-to-Bar @ 115 lbs / 75 lbs ( M / W)- 10 Deadlifts @ 115 lbs / 75 lbs- 5 Snatches @ 115 lbs / 75 lbs

Scaled @ 85 lbs / 55 lbs ( M / W )IMMEDIATELY upon the bell at 9 minutes, the clock starts for 6 minutes to achieve the second part of this workout:- Clean & Jerk 1 Rep Max

TUESDAYSWODPress5@75%, 3@85%, 1+@95%WOD100 shoulder to overhead 115/75 Comp = 135/95(everytime bar is dropped perform 30 squats)SPARTAN WOD OPTIONRow 5,000 MetersOn minutes 4, 8, 12, 16, 20... and So on Complete:20 Double Unders10 Meter Weighted Lunges 25# plate

WEDNESDAYCOACH DAVE

THURSDAYSWODDeadlift5@75%, 3@85%, 1+@95%WOD1-2-3-4-5-6-7-8-9-10Pull-ups10-9-8-7-6-5-4-3-2-1Box Jumps 24/20SPARTAN WOD OPTION8 Rounds30 Second Plank10 2for1 Mountain Climbers30 Second Plank10 Pushups30 Second Plank10 2for1 Grasshoppers

FRIDAYSWODFront Squats5@75%, 3@85%, 1+@95%WOD50 OHS(45/35)250 m row40 OHS(75/55)250 m row30 OHS(95/65)250 row 20 OHS (125/85)250 m row10 OHS (135/95)

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