WOD Wednesday January 23rd 2019

January 23, 2019


WOD Wednesday January 23rd 2019

 

A.) mobility 
:60 second couch stretch
:60 second oh band distraction 
:60 seconds super front rack

 

B.) warmup 2 rounds of 
200m row 
10 kettlebell swings 
15 double unders 
10 sit-ups 
5 Bb muscle cleans 
5 Bb power cleans 
5 front squats

 

C.) every 3 minutes for 21 minutes (7 sets)
Clean+hang clean+clean+clean+hang clean 
(Start around 60% and add weight every other set as technique allows)

 

D.) For Time
15-12-9-6-3
Power clean 155/103
Weighted box step ups w/ Dbs in each hand 
(Scale weights as needed to maintain instensity)

 

E.) Cool down row/Mobilize

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

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