Monday-Saturday

Monday

Prep work
400M Run
2X:30 each
table top stretch-On the box
couch stretch

WOD
A.
Tempo front squat
7X3 @ (41X3)
All between 60-85%

B.
For time
50 jumping alternating lunges, 50 steps
50 pull-ups
50 db push press 50/35’s
50 russian swings 70/53
50 burpees

C.
400M cool down
2X
:30 Dead hang from bar
1:00 Butterfly stretch-add weight if possible

 

Tuesday

Prep Work
3 rounds of
200M Run
10 Beat swings
10 Hang squat clean
5 burpee broad jumps
+
Warm up movements

A.
20 min AMRAP
400M Run
21 squat cleans 95/65
21 pushups
400M Run
15 squat clean 115/75
15 pushups
400M Run
9 squat clean 135/95
9 pushups
400M Run
Max distance row/bike in remaining time

B.
Cool down your choice

 

Wednesday

Prep Work
2 rounds
10 PVC Pass throughs
10 Heavier Russian swings
10 Split jerk

WOD
A.
Clean TNG 3 rep
10 min to build up to a heavy 3 rep-MUST Hold onto the bar, can be squat or power or split
Rest 5 min

“Grace”
30″ Clean and jerk @ 135/95

B.
3X1:00 each
Elbow to wall tricep stretch
Banded couch stretch
Figure 4 stretch

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
3 rounds
10 PVC Good mornings
10 American swings
4-6 Walking Sampson stretch

WOD
A.
Deadlift Est 1RM

B.
For time
3 min AMRAP
10 DB Snatch 50/35
5 Burpee jump over DB

Rest 4 min After then repeat

C.
ACC work
3X10 Banded pull aparts
3X20 clamshells
3X 1:00 Dead hang from bar-Stay active

 

Saturday

Prep Work

Team stretch

WOD
10 min warmup of your choice

A.
Teams Angie

100 pull-ups
100 push-ups
100 sit-ups
100 squats

B.
6 sled push with your teammate
Men/90lb
Women/50lb

C.
Mobility of your choice

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