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WOD Wednesday April 24th 2019

April 24, 2019

WOD Wednesday April 24th 2019

 

A.) mobility
:60 seconds couch stretch
:60 second oh band distraction 
2x4 Oh wall squats, pause at 1/4, 1/2, and full squat

 

B.) Warmup: 2 rounds of 
250m row 
10 Bb power snatch 
10 ohs 
10m oh Kb carry (single arm) 
5 handstand kickups 
10 box jumps
10 ring rows

 

C.) Eomom x16 
Snatch x3+2 Ohs
(Start at a lighter weight you can execute with good technique, build every 2 sets as technique allows)

 

D.) 12 minute Amrap
10 power snatch 75/53
8 box jumps 24/29
60m shuttle sprint

 

E.) 4 sets of 
Anterior delt raises w/ plate x15
Superset with lateral delt raises x15

 

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

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