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WOD Friday March 15th 2019

March 15, 2019

WOD Friday March 15th 2019

 

A.) Mobility 
:60 seconds couch stretch 
:60 seconds super front rack
:60 second Oh band distraction

 

B.) warmup: 2 rounds of 
200m row
10 air squats 
10 Russian Kb swings 
5 box jumps 
10 Bb power cleans 
10 Push press 
10 Ring rows
10 Push-ups 
200m run

 

C.) Push press 
10-8-6-5-4
(Start around 50-60% and build through 5 sets)

 

D.) 15-12-9-6-3
Push press 95/63
Russian Kb swings 55/35
Box jump overs 24/20
(Scale as needed)

 

E.) Mobilize
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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