WOD Tuesday July 31st 2018
July 31, 2018
WOD Tuesday July 31st 2018
A.) warm up:
:60 seconds Couch stretch
:60 seconds banded pigeon stretch
:60 second super front rack
:60 second pry squat
B.)Warm up: 500m row
Then
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 2 of our strength cycle, so you should be looking to add 5#s from last week, the goal is 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.) 10 minute amrap:
10 weighted pistols/pistols/pistols to a box
10 burpees
100m shuttle sprint
(Scale pistols to a box as needed)
E.) 5 min cool down row/mobilize
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua
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