Fitness

Monday
Prep work
3 min amrap
10 air squats
5 push ups
10 beat swings

WOD
A.
Est. 1 Rm Back squat
*we will be using this for future percentages, record results!

B.
For time:
80 Toes to bar
60 Wall ball shots
40 Burpee box jumps

Or

For time:
50 Knee raises
40 Wall ball shots
30 Burpees
20 Box jumps

For this pick the version that will allow you to keep moving the entire time.

C.
400M cool down jog
1 min pigeon stretch each side
1 min pancake stretch

Tuesday
Prep work
3 min row
(1 min slow, 1 min moderate, 1 min fast)
2X:30 KB soleus stretch

WOD
A.
5X1:30 Min On 1 min off
Row for distance
*Pace must be repeatable

B.
10 min AMRAP
10 Alternating dumbbell snatch (weight of your choice ie moderate)
30 Double unders

C.
500m row cool down
2X20 reverse toe touch
2X1:00 calf stretch

Wednesday
Prep work
500 m row

2 Rds
10 Deadlift
10 Hang power clean
10 Push jerk

WOD
A.
Clean grip DL+Hang squat clean+Split jerk
Every 2 min for 12 min (6 sets)
*Each set should get heavier 5 min to warm up before clock starts (after prep work).

B.
10-1 For time
Strict pull ups
HSPU/push ups
*Compare to last weeks results

C.
1 min pretzel stretch each side
1 min sampson stretch each side

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
3 min amrap
10 wall ball shots
10 Russian swings
5 push ups

WOD
A.
Barbell strict press
3X5 on strict press @ 75% of last weeks heaviest press
Build on each set

B.
For time
3-6 sets of
400M Run
Rest 2 min

C.
3-5 min row/bike/walk
1:00 Calf stretch each side

Saturday
Prep work
Team stretch

WOD
A.
6-9-12-9-6 reps for time of:
Burpees over the bar
185-lb. front squats
Chest-to-bar pull-ups

B.
12X:05 Bird dog hold (6 each side)
3X1:00 Hollow snaps

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s