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WOD Wednesday January 2nd 2018

January 3, 2019

WOD Wednesday January 2nd 2018

 

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

 

B.) Warmup
500m row 
Then 2 rounds of 
10 oh wall squats 
10 Russian Kb swings 
10 box jumps 
10 wall balls

 

C.) Back squat 6x3
(This is week 10 of our strength cycle, add 5# from last week if possible; if you missed any weeks continue from where you left off)

 

D.) For time:
500m row 
Then 
21-15-9
Weighted pistols/pistols/box pistols
Weighted sit-ups 35/25
Then 
400m run

 

D.) 3 of weighted planks x:60 seconds
Rest :60 seconds between sets

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

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