6413 Burden Blvd.
Pasco, Washington 99301
(509)412-1175

Programming July 17th through 23rd

July 16, 2017

Warm-Up

mobility (each movement is 1 minute each side)
foam roll – t spine
couch stretch
ankle dorsiflexion
pigeon pose
Activation (5 minute cap)
1 round
200m jog
100m sprint
10 pvc oh squats
10 pvc pass thrus
5 beat swings
5 pushups
Barbell (3 minute cap)
5 back squats
5 elbow rotations
5 front squats
5 strict press

Monday

Skill/Strength

For quality, accumulate:

2 mins work of pistols (alternating)
2 mins work of hspu or progressions

2 mins of ring or box dips
WOD
6-9-12-9-6 reps for time of:
Burpees over the bar
135/95lbs front squats
pull-ups
Tuesday
Skill/Strength
Deadlift
3 ME sets @ 80-85% of max
*3 min rest between sets
WOD
In teams of 3, perform three rounds each for time of:
Run 400m
20 T2B
*Indian file
Wednesday
Skill/Strength
Demo and practice movements for chipper
WOD
For time:
50 power cleans 105/75lbs
35 KB goblet squats 53/35lbs
20 pullups
35 KB goblet squats 53/35lbs
50 power cleans 105/75lbs
Thursday
Skill/Strength
Every 2 minutes, for 14 minutes:
A: ring dips 6 – 8 reps
B: Alternating Pistols x 12-20 reps
C: L-Sit Hold x 30 seconds accumulated time
WOD
For time:
1km run
1 min rest, then:
5 x 100m sprint
…30 sec rest between…
Friday
Skill/Strength
Thruster
Work up to a heavy double for today
WOD
Monster Mash 18.05.15
6 min AMRAP:
15 wall balls 20/14lb
5 power cleans 135/95lb
3 OHS 135/95lb
— rest 6 mins —
6 min AMRAP:
50 double unders
10 hollow rocks
— rest 6 mins —
6 min AMRAP:
100m run
5 deadlifts 225/155lb
Saturday Team WOD

“Team Jennifer”
26 min AMRAP:
10 pull ups
15 kb swings 53/35lb
20 box jumps 24/20″

Teams of 2
break up reps however you wish

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