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WOD Wednesday September 12th 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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