WOD Wednesday June 26th 2019

June 26, 2019

WOD Wednesday June 26th 2019


A.) mobility
:60 seconds couch stretch
:60 second oh band distraction 
2x4 Oh wall squats, pause at 1/4, 1/2, and full squat


B.) Warmup: 2 rounds of 
250m row 
5x 3 position power clean 
10m oh Kb carry (single arm) 
5 handstand kickups 
5x jerk/push press 
10 box jumps
10 ring rows


C.) Eomom x16 (8 sets)
Clean+clean+hang clean+jerk
(Start at a lighter weight you can execute with good technique, build every 2 sets as technique allows)


D.) For time 
20 power cleans 135/93
50 double unders 
15 power cleans 135/93
40 double unders 
10 power cleans 
30 double unders 
5 power cleans 
20 double unders 
10 clean and jerks 135/93
(Scale as needed)


E.) 4 sets of 
Bb upright row x15
Superset with
Anterior delt raises x15

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

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