WOD Thursday August 16th 2018

August 16, 2018

WOD Thursday August 16th 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.) Warm up to your working weight, Then 5 sets of: Snatch 1.1.1+2 overhead squats 
(Choose a weight that allows you to efficiently execute the complex, and build throughout 5 sets, if you dont have overhead squats yet, stay with 3 snatches from the floor, and work at a weight that allows you to work on technique, TECHNIQUE dictates load!)


D.) For time:
30 alt db snatch 50/35
10 wall balls 20/14
20 Alt db snatch 50/35
20 wall balls 20/14
10 Alt db snatch 50/35
30 wall balls 20/14
(Scale db snatch or wallball weight as needed)


E.) 4 sets of 
Anterior (Front) delt raises with a plate x15 reps
superset with
BB upright row (add weight if bb is light)x15 reps
(Rest :60 seconds between sets)

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

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