WOD Monday November 19th 2018

November 19, 2018

WOD Monday November 19th 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 3 of our strength cycle, add 5# from last week, if you missed weeks 1+2 start between 65-70% of your 1rm)


D.) 8 minute amrap 
10 Thrusters 115/93
12 Russian Kb twists per side
25 double unders/single unders 
(Scale weight for Thrusters as needed, should be a moderately challenging weight, scale dubs to 2:1 singles)


E.) 3 sets of weighted planks x:60 seconds
Superset with 
Superman holds x:30-:60 seconds


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

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