WOD Monday November 26th 2018

November 26, 2018

WOD Monday November 26th 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 4 of our strength cycle, add 5# from last week, if you missed weeks 1+2 or 3 start between 65-70% of your 1rm)

 

D.) for time 
30-25-20-15-10-5
Wall balls 24/20
60-50-40-30-20-10
Double unders 
(Scale reps as needed, sub 2:1 singles for dubs)

 

E.) 3 sets of weighted planks x:60 seconds
Superset with 
Bb good mornings x12 reps @30x1 tempo

 

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

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