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WOD Friday May 10th 2019

May 10, 2019

WOD Friday May 10th 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-5x7
Work up to a weight around 65-70% and hold across for 5 sets
(Rest 2-3 minutes between sets)

 

D.) 5 sets for times 
4 deadlifts 275/183
8 burpees 
10 strict pull-ups/pull-ups 
Rest 3 minutes between rounds 
(Sub banded pullups for strict pullups if need be, sub weight and reps 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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