WOD Monday January 28th 2019

January 28, 2019

 

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 box jumps
10 wall balls 
5 Bb press
5 Bb push press

 

C.) Strict press 
Find new 1rm strict press
Suggested loading 
6@50%
5 @60%
3@70%
2@75%
1 @80%
Continue until you hit a new pr or can no longer go up in weight

 

D.) Push press
Find your new 1rm
Suggested loading 
6@50%
5 @60%
3@70%
2@75%
1 @80%
Continue until you hit a new pr or can no longer go up in weight

 

E.) For time:
21-15-9
push press 115/73 95/63
Russian twists 35/15 1-1,2-2 etc
After each round sprint 200m
(Scale as needed)

 

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

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