Wednesday/Thursday/Friday/Sat

Prep Work
3 min AMRAP
10 wall ball shots
5 burpees
10 Beat swings

WOD
A.
8X1 Split snatch
*New movement, have some fun with it

B.
Reverse “Annie”
10-20-30-40-50 For time
Double unders
Situps

C.
3 min cool down on the bike

Thursday

Rest day

-OR-

Go visit our friends at Renu Hot Yoga located at -2209 W Nob Hill Blvd, Yakima, WA 98902
9:30 Hot Level 1
4:30 Hot Level 1
5:45 Hot level 2
7:00 Warm Yin
****Crossfit Reformation Clients get 15% off of monthly membership at Renu Hot Yoga

 

Friday
Prep Work
500M Row
2X10 KB Swings
2X10 Drinking birds
2X10 Leg pumps

WOD
A.
Deadlift
6X4
15 min cap, build to a tough set (not a max)

B.
3 rounds for time:
15 cal row
12 KB Long cycle 53/35
9 burpees

C.
2X of each
50′ inchworm push up
50′ Crab walk

Saturday
Prep Work
Team stretch

WOD
A.
Teams of 2
For time:
50 Burpees over your partner (one partner holds plank from elbows)
50 Toes to bar
50 Wall ball shots 20/14lb-12/10′ Target
25 Burpees over your parnter
25 Toes to bar
25 Wall ball shots

B.
Establish 1 set of max push ups

Tuesday

Prep Work
3 rounds
50′ Bear crawl
50′ Burpee broad jump

2X10 PVC Pass throughs

WOD
A.
Bench press
5-5-3-3-1-1
Rest 1-2 min between sets

B.
KB Windmill
5X3 each side
Rest 1 min

Strict pull ups
5X5-10
Rest 1 min

Alternate back and forth between windmills and pull ups

C.
1:00 Bike @ 85% effort for calories

 

Monday 6/26/17

Prep Work
400M Run
2X:30 table top stretch
2X:30 couch stretch

WOD
A.
Front squat 1-1/4 or Front squat
10X1
15 min time cap (perfect form focus on speed out of the bottom)

B.
30-20-10 for time
American swings 70/53
Burpees

C.
2X1:00 Each side
Banded lat stretch
Sampson stretch

Saturday

Prep Work
Team stretch

WOD
A.
Team wod

While one partner is working the other is hanging from the bar, work can only be done when the partner is off the ground.
50 calorie row
40 Wall balls
15 burpees
Each partner must do a full round

B.
1 mile run as a team

C.
Mobility

Friday

Prep Work
400M Run
2X10 KB Swings
2X6 Drinking birds
2X6 Leg pumps

WOD
A.
Deadlift
5-5-5-5-5
Build to a tough set, perfect form
15 min cap

B.
10 minute AMRAP
6 ring muscle-ups or Pull ups
12 shoulder to overhead (155/105lbs)
15 burpee box jump overs (24/20in)

C.
2X
50′ Inch worm push up
50′ Walking sampson stretch

Wed/Thurs

Prep Work
3 rounds
50′ Bear crawl
50′ Burpee broad jump
2X10 PVC Pass throughs
2X10 PVC OHS

WOD
A.
8 min EMOM
2 Snatch at 75% of last weeks 1RM (full squat)

B.
8 min AMRAP
30 Double unders
10 Alternating DB Snatch 50/35

C.
3 min cool down on the bike

Thursday

Rest day

-OR-

Go visit our friends at Renu Hot Yoga located at -2209 W Nob Hill Blvd, Yakima, WA 98902
9:30 Hot Level 1
4:30 Hot Level 1
5:45 Hot level 2
7:00 Warm Yin
****Crossfit Reformation Clients get 15% off of monthly membership at Renu Hot Yoga