WOD Friday April 19th 2019

April 19, 2019

WOD Friday April 19th 2019

 

A.) Mobility
:60 second couch stretch
:60 second banded hamstring 
:60 second oh band distraction

 

B.) Warmup 
2 rounds 
250m row 
10 bb power snatch 
10 Kb deadlift 
10 kB swings 
10 sit-ups 
10 ring rows

 

C.) Deadlift 5 sets of 10 reps
Work up to a weight around 60-65% of your 1rm and work all 5 sets across at that weight)
(Again....Do not ego lift! These reps should be executed with good position! Aim for quality reps over trying to max out your weight!)

 

D.) 5 rounds for time:
5 Deficit handstand push-ups/HSPU
7 Power snatch 
9 weighted sit-ups 25/15
(45# plate deficit/25# plate deficit, scale as needed)

 

E.) 3 sets of 
Banded good mornings x25 @30x1 tempo

 

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

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