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WOD Monday July 23rd 2018

July 23, 2018

A.) mobility:

:60 seconds couch stretch

:60 seconds banded hamstring stretch 

:60 seconds banded pec stretch 

 

B.) Warm up 3 rounds 

200m row

10 Kb deadlifts

10 push-ups 

10 good mornings 

 

C.) Deadlift 6-5-4-4

(Starting weight should be around 65-70%, build throughout 4 working sets aiming for something around 80%)

 

D.) Bench press 4x12 reps

You're going to pick one weight for these sets to work across with, shoot for somewhere in the 60-65% range, choose something that will challenge you every set, but you'll be able to complete)

 

E.) 3 sets of 

2 minutes max burpees

(Rest 1 minute between sets)

 

Work hard, work smart, have fun, push yourself, get strong, and #Trusttheprogram

Coach Joshua 

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