WOD Wednesday September 12th 2018

September 12, 2018

WOD Wednesday September 12th 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 
High hang Snatch+hang Snatch+Snatch+2 overhead squats
(Choose a weight that allows you to efficiently execute the complex, if you dont have overhead squats yet, work on the snatch portion of the complex, work at a weight that allows you to work on technique, as always, TECHNIQUE dictates load!)


D.) 30-20-10
Power snatch 95/63
Wall balls 20/14
Double unders x2 (60-40-20)
(Scale snatch/wall ball weight and reps as needed)


E.) 4 sets of
Bb upright row x12-15 reps
superset with
Anterior felt raises with plate x12-15 reps
(Rest :60 seconds between sets)


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

Coach Joshua

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