WOD Monday January 21st 2019

January 21, 2019

WOD Monday January 21st 2018
A.) Mobility:
:60 seconds Couch stretch 
:60 seconds pigeon stretch
:60 second pry Squat


B.) Warmup
500m row 
Then 2 rounds 
15 double unders 
10 wall balls
10 single leg rdl
10 Russian Kb swings


C.) Back squat 5x8 @60%
(This is a de load week, so do not exceed 60%! Work sets across) rest 2 minutes between sets


D.) For time: 
250m row/1:00 bike
21 goblet squats 55/35
21 toes to bar/leg raises 
250m row/1:00 bike
15 goblet squats 55/35
15 toes to bar/leg raises
250m row/1:00 bike 
9 goblet squats 55/35
9 toes to bar/leg raises 
250m row/1:00 bike 
(Scale as needed)


E.). 3 sets of 
:60 second hollow holds
Superset with
:60 second superman holds


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

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