Wod Monday July 16th 2018

July 16, 2018

A.) warm up: 

:60 seconds Couch stretch 

:60 seconds banded pigeon stretch

:60 second super front rack 

B.)Warm up: 500m row


Oh wall squat therapy

4 sets of 3 reps

:3 second pause at 1/4 squat, 1/2 squat, and full squat


C.) Front Squat 5x5

(This is week one of our strength cycle, so your starting weight should be no higher than 70% of your 1rm, with the goal of adding 5 pounds per week for as long as possible, if you are still not proficient with the front squat, you will back squat)


D.) for time:

50 Thrusters 115/73

(This should be a challenging weight for you, it should not be light, so challenge yourself as good technique and position will allow)


E.) 5 min cool down row/mobilize 

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

Coach Joshua 



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