Call Us: (509) 412-1175

Programming Dec 4th – Dec 9th

2
Dec

Programming Dec 4th – Dec 9th

Monday
Warm-Up
6 minutes of
3 pushups
6 burpees over pvc
9 bootstrappers

WOD
3 rounds for time of:
15-foot rope climb, 5 ascents
25 ring dips
100 squats

Tuesday
Warm-Up
6 minutes of
6 barbell front squat
8 barbell strict press
10 mountain climbers

WOD
J.J.
For time:
185/125-lb. squat clean, 1 rep
10 parallette handstand push-ups
185/125-lb. squat clean, 2 reps
9 parallette handstand push-ups
185/125-lb. squat clean, 3 reps
8 parallette handstand push-ups
185/125-lb. squat clean, 4 reps
7 parallette handstand push-ups
185/125-lb. squat clean, 5 reps
6 parallette handstand push-ups
185/125-lb. squat clean, 6 reps
5 parallette handstand push-ups
185/125-lb. squat clean, 7 reps
4 parallette handstand push-ups
185/125-lb. squat clean, 8 reps
3 parallette handstand push-ups
185/125-lb. squat clean, 9 reps
2 parallette handstand push-ups
185/125-lb. squat clean, 10 reps
1 parallette handstand push-up

Wednesday
Warm-Up
8 minutes of
8 pvc pass throughs
4 pushups
2 pickup to handstand hold

WOD
Push press 5-5-3-3-3-1-1-1-1-1 reps

Thursday
Warm-Up
6 minutes of
6 barbell good mornings
8 burpees over barbell
6 scorpions

WOD
Workout 14.3

Complete as many reps as possible in 8 minutes of:
135/95-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185/125-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225/155-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275/195-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315/220-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365/255-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Friday
Warm-Up
6 minutes of
5 wall balls
1 lap around gym
10 situps
1 lap around gym
15 squats

WOD
Jack

Complete as many rounds as possible in 20 minutes of:
115/85-lb. push press, 10 reps
53#/35# kettlebell swing, 10 reps
24/20-inch box jump, 10 reps

Saturday
Warm-Up
Coaches Choice

Team WOD
Teams of 2
30 minute amrap
3 handstand pushups (scale to push press)
6 pull-ups (scale to ring row)
9 box jumps

Partner 1 completes a round then Partner 2 completes a round.

Leave a Reply