WOD Monday January 14th 2018

January 14, 2019

WOD Monday January 14th 2018


A.) Mobility
:60 second couch stretch 
:60 second oh band distraction
:60 second banded bully


B.) Warmup 2 rounds of 
200m row 
5 handstand kick ups 
10 wall balls 
5 press
5 push press


C.) strict press 4x5
(Choose a weight somewhere around 70% of your 1rm if you have numbers to go off of and do sets across with the weight that you choose)


D.) Push press 4x5
(Start slightly above press weight, and build throughout 4 sets)


E.) 9 minute amrap 
10 handstand push-ups/db Push press
8 pull-ups 
6 burpees over the bar 
(Scale as needed)


F.) cool down row/ mobilize
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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