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WOD Monday May 13th 2019

May 13, 2019

WOD Monday May 13th 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 Wall balls 
10 Kb deadlift
10 kb swings
10 sit-ups

 

C.) E3mom x18(6sets)
Back squat x 4 reps 
(Choose a weight around 75+% and hold across 5 sets)

 

D.) 2 sets for max reps 
3/4 Back squat @30% for max reps 
Rest 4 minutes and repeat

 

E.) For time 
21-15-9
Wall balls 20/14
Burpees 
Russian kB swings 55/35
(Scale as needed)

 

F.) 5 min cool down row/Mobilize
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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