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WOD Wednesday April 3rd 2019

April 3, 2019

WOD Wednesday April 3rd 2019

 

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

 

B.) Warmup: 2 rounds of 
250m row 
10 Bb cleans 
10 Bb front squats 
5 Bb push press/jerks
10 kbs
10 Kb dl 
10 box jumps

 

C.) Eomom x14
Clean+clean+Clean+Jerk
(Warm up to your starting weight, build every other set as technique allows)

 

D.) For Time:
5 rope climbs/plank climbs 
20 power cleans 155/113
5 burpees 
15 power cleans 155/113
10 burpees 
10 power cleans. 155/113
15 burpees 
5 power cleans 
20 burpees 
5 rope climbs/plank climbs 
(Scale as needed)

 

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

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