Programming 12/9-12/14
Programming 12/9/19-12/14/19 Monday Warm up 2 Rounds of 250m Row 10 Good mornings w/empty barbell 10 Push ups 10 Hang Power Cleans w/empty barbell Movement review and 10mins to get to working weights for the WOD. WOD “Linda” Ish 10-9-8-7-6........1 Deadlift 285/195 Floor Press 165/115 Power Clean 155/105 *40min time cap **Score is total time to complete WOD Tuesday Warm up Joint circles w/calve stretch Down and back the length of the gym: High knees Butt kickers Grapevine Lunges Airplanes WOD With a running clock: ME 800m Run Rest 5 mins ME 800m Run Rest 5 mins ME 800m Run *Score is total time to complete all three runs, including rest. Wednesday Warm up 500m row/400m Run 15 Shoulder open and close 15 DB Skull crushers 15 Ab-Mat sit ups 15 Jumping squats 5 Wall walks WOD 5 Rounds 200m DB/KB farmers carry 55/35 5 BMU 10 Strict ring dip...

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