WOD Monday September 10th 2018

September 10, 2018

WOD Monday September 11th 2018

 

A.) warm up: 
:60 seconds Couch stretch 
:60 seconds banded pigeon stretch
:60 second super front rack 

 

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 9 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, though in these last few weeks, the jumps will become more difficult and start slowing down)

 

D.) 5 rounds for time 
50m shuttle sprint 
7 Thrusters 115/73
9 box jump overs 24/20
(Scale thruster weight 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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