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WOD Tuesday November 13th 2018

November 13, 2018

WOD Tuesday November 13th 2018

 

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

 

B.) Warmup
500m row 
Then
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 2 of our strength cycle, add 5# from last week, if you missed week one, start between 65-70% of your 1rm)

 

D.) In teams of 2 for time:
150 Wall balls 20/14
1000m row
(One partner works at a time, divide reps evenly between the two athletes)

 

E.) 3 sets of weighted planks x:60 seconds

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

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