WOD Tuesday July 24th 2018

July 24, 2018

A.) Mobilty

:60 seconds Couch Stretch

:60 seconds OH band distraction

30x PVC dislocates

Then 3 sets of 3 reps OH wall squat therapy with pause at 3 positions


B.) Warm up

500m row

Then 3 rounds of

3 Snatch deadlifts

3 snatch pulls

3 snatch high pulls

3 muscle snatch

3 power snatch

3 ohs


C.) 5 sets of 

Snatch x3+2 OHS

(Choose a weight that allows you to efficiently execute the complex, if you dont have overhead squats yet, Work Snatch triples, and work at a weight that allows you to work on technique, TECHNIQUE dictates load!)


D.) 5 rounds for time 

12 power snatch 115/73

10 chest 2 bar pull-ups/pull-ups/ring rows

8 box jump overs 24/20


E.) 4 sets of 

Anterior (Front) delt raises with a plate x15 reps

superset with

Lateral delt raises with plates or db x12-15 reps 

(Rest :60 seconds between sets)


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

Coach Joshua

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