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WOD Friday May 3rd 2019

May 3, 2019

WOD Friday May 3rd 2019

 

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

 

B.) Warmup 
2 rounds 
250m row 
10 goblet squats 
10 Kb deadlift 
10 kB swings 
10 sit-ups 
10 ring rows

 

C.) Deadlift 6 sets of 4 reps
Work up to a weight around 75-80% 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.) For time 
21-15-9
Deadlifts 225/153
Toes to bar/leg raises
Russian kB swings 
(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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