Week of 4.25.2016 Programming Preview

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Monday

Master's Qualifier Event 4

TuesdayRepeat 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 Sprints1 Minute Rest in between

SPARTAN WOD OPTION100 Calorie row90 Double Unders80 Calorie Row70 Double Unders60 Calorie Row50 Double Unders40 Calorie Row30 Double Unders20 Calorie Row10 Double Unders

WEDNESDAYDave's WOD

THURSDAYSWODWeighted Box Step-ups

WODComplete in any order you like:50 KB Pushups50 Wall balls30 C2B Pullups30 Ring Dips30 Calorie Row10 Squat Cleans

FRIDAYSWODBench

WOD"Diane"

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