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WOD Wednesday October 17th 2018

October 17, 2018

WOD Wednesday October 17th 2018

 

A.) Mobility
:60 second banded pec stretch
:60 second sink mobility
:60 second lat smash

 

B.) warm up 3 rounds
200m row
10 kip swings
5 push-ups @30x1 tempo
10 ring rows
10 db bench press(light)

 

C) Bench Press Max Out!
Suggested warm up
5 reps @ 50%
4 reps @60%
3 reps @70%
2 reps @75%
1 rep @80%
Continue with singles until you've reached your max for the day!

 

D.) For time:
21-15-12-9-6-3
Ring dips/box dips
Push press 75/53
(Scale reps as needed)

 

E.) mobilize
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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