WOD Wednesday May 16th 2018

May 16, 2018

A.) warm up:

:60 second oh band distraction

:60 second banded bully

:60 second hip floss


Emom: 6 minutes

Odd: 3-5 hs kickups with :5 second hold

Even: 10 wall balls 20/14 


3 rounds with empty barbell

5 press 

5 push press

5 Jerks


B.) press 5x5

(Choose a weight somewhere around 70-75%. of your 1rm if you have numbers to go off of and do sets across with the weight that you choose)


C.) E3minutes for 21 minutes (7 sets)

10 push press 95/63, 75/53

10 burpees over the bar

10 toes to bar/leg raises/ knee raises 



D.) Banded tricep pulldowns x15-20 reps

Superset with 

Banded face pulls x15 reps


E) mobilize

Have fun, work hard, work smart, get strong, and #Trusttheprogram



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