WOD Friday September 28th 2018

September 28, 2018

WOD Friday September 28th 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 
Snatchx2 +2 overhead squats 
(Choose a weight that allows you to efficiently execute the complex, 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.) Against a 5 minute clock:
Power snatch 93/63
Burpees over the bar 
Then against a 6 minute clock:
Run 800m
Then against a 7 minute clock:
10 power snatch 75/53
20 walking lunges 
30 double Unders
(Once you complete the work under the given time domain test the remainder until the next piece begins)


E.) 3 sets of 
Anterior (Front) delt raises with a plate x15 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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