WOD Monday November 5th 2018

November 5, 2018

WOD Monday November 5th 2018


A.) Mobility:
:60 seconds Couch stretch 
:60 seconds pigeon stretch
:60 second pry Squat


B.) Warmup
500m row 
Oh wall squat therapy
3 sets of 3 reps
:3 second pause at 1/4 squat, 1/2 squat, and full squat (10 jumping air squats between sets)

C.) Back squat 6x3
(This is week 1 of our next strength cycle, starting weights should be 65-70% of your 1rm, with the goal of adding weight incrementally every week)


D.) For time:
Wall balls 20/14
Ring push-ups/push-ups 
(Scale as needed)


E.) 3 sets of 
bicep curls x15 reps
Superset with
Banded tricep pulldowns x15 reps
Rest :90 seconds between sets

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

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