Week of 4.18.2016 Programming Preview

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COMPETITION WEEK (WODs and movements from upcoming comps)

MONDAYSWOD (From Girls Gone Rx Comp)10 Minutes to establish 1-rep Max1 Clean1 Hang Clean

WOD20 Minute AMRAP1200 M Run30 Power Cleans 115/7530 Thrusters 115/7530 Bar Hopping Burpees30 KB Swings 53/35AMRAP Muscle Ups

TUESDAYSWODBack Squats20 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

WEDNESDAYDave's WOD

THURSDAYSWOD1-Rep Max Overhead Squat

WOD (From Girls Gone Rx)100 Double Unders30 Box Jumps 24/2015 T2BRest 1 Minute20 T2B20 Box Jumps50 Double UndersRest 1 Minute25 Double Unders10 Box Jumps30 T2B

SPARTAN WOD OPTION

FRIDAY2016 Master's Regional WOD (Announced Thursday night)

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