Call Us: (509) 412-1175

Programming August 21st – 26th

18
Aug

Programming August 21st – 26th

Monday
Skill/Strength
Back Squats
5×2 ascending

WOD
7 minute ladder
2 power clean + jerk (50% of 1rm)
2 t2b
4 power clean + jerk
4 t2b
..and so on..

Tuesday
Skill/Strength
3 RNFT
8 pistols (alternating)
4 wall walks with 10 sec hold each

WOD
10 RFT
1 rope climb
10 pushups
20 double unders

Wednesday
Skill/Strength
Push Jerk
5-5-3-3-3–1-1-1-1-1
scored on loads

WOD
12 min AMRAP
10 box jumps 24/20
5 c2b pullups

Thursday
Skill/Strength
5x100m sprints
1 min rest between
then straight into a 2000m run

Accessory Work
4 RNFT
20 dumbbell walking lunges
rest :45
:45 plank hold
rest :45
2-4 strict t2b
rest :45

Friday
Skill/Strength
Front Squats
3×3 ascending

WOD
5 RFT
10 hang power snatches 115/85
20 medball cleans 20/14

Saturday Team WOD
No Team WOD due to New WODs on The Block Competition

Leave a Reply