WOD September 18th 2018

September 19, 2018

WOD Wednesday September 19th 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 2 rounds of
3 Snatch deadlifts
3 snatch pulls
3 snatch high pulls
3 muscle snatch
3 power snatch
3 ohs


C.) 5 sets of Snatch 1.1.1
(Choose a weight that allows you to efficiently execute, work at a weight that allows you to work on technique, as always, TECHNIQUE dictates load!)


D.) Emom x 12
Minute 1: 12 power snatches 95/63
Minute 2: 12 box jumps
Minute 3: 12 renegade rows 35/20


E.) 3 sets of
Bb upright row x12-15 reps
superset with
Lateral delt raises with plates or db x12-15 reps 
(Rest :60 seconds between sets)

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

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