WOD Friday June 21st 2019

June 21, 2019

WOD Friday June 21st 2019

 

A.) mobility 
:60 seconds couch stretch 
:60 seconds banded pec stretch
:60 second lat smash

 

B.) Warmup: 2 rounds 
250m row
10 box jumps
10 push-ups
10 sit-ups
10 ring rows 
10 bb push press

 

C.) Emomx 14 minutes: 
Even: 8 incline bench press 
Odd: 10 bb bicep curls
(choose weights for bench and curls that you can hold, but will challenge you throughout)

 

D.) For time 
15-10-5 
Burpees 
Ring dips 
Then 
21-15-9
DB pushups 
Weighted sit-ups 
Then 
15-10-5
Burpees 
Ring dips 
(Scale as needed)

 

E.) 4 sets of banded triceps pulldowns x20 reps 
Superset with 
Banded face pulls x15 reps
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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