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WOD Sunday May 12th 2019

May 12, 2019

WOD Sunday May 12th 2019

A.) Mobility

:60 seconds couch stretch

:60 seconds banded ankle

:60 second oh band distraction

 

B.) Warmup:

2 rounds of

200m run

5 handstand kick ups

20m kB waiters carry (per arm)

10 bb push press

15 double unders

10 box jumps

10 pushups

 

C.) Push press

6-5-4-3

(Start around 70% and build through 4 sets to a heavy set of 3)

 

D.) 15 minute amrap

60m farmers carry

10 box jump overs 24/20

10 toes 2 bar

10 single arm clean and jerk 5/side

25 double unders

(Scale as needed, choose your weight on the farmers carries, kb or dbs)

 

E.)5 minute cool down row/ Mobilize

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

Coach Joshua

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