WOD Monday April 29th 2019

April 29, 2019

WOD Monday April 29th 2019


A.) Mobility
:60 second couch stretch 
:60 second banded pigeon 
:60 second banded hamstring


B.) Warm up 2 rounds:
250m row
10 Bb back squats 
10 Bb good mornings 
10 Kb deadlift
10 sit-ups


C.) E3mom x18, (6 sets)
Back squat x5 reps 
(Choose a weight around 70% and hold that weight across 6 sets)


D.) 2 sets for max reps 
Back squat 3/4 reps at 40% for max reps 
Rest 3 minutes and repeat
(These are half reps designed to keep the legs under constant tension, there is no lockout, you’ll squat down to full depth and squat back up just past parallel before going back down, these will burn out quickly, ENJOY 🤮


E.)4 rounds for time 
250m row
15 wall balls 20/14
(Scale as needed) 
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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