WOD Wednesday May 1st 2019

May 1, 2019

WOD Wednesday May 1st 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 clean
10 front squats 
5 bb push press/jerks
10m oh Kb carry (single arm) 
5 handstand kickups 
10 box jumps
10 ring rows

 

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

 

D.) For Time

12-9-6-3
Clean and jerk 135/93
Box jump overs 24/20
Goblet squats 55/35
(Scale as needed)

 

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

 

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