WOD Wednesday July 17th 2019

July 17, 2019

WOD Wednesday July 17th 2019

 

A.) mobility: 
:60 seconds overhead band distraction 
:60 second banded pec stretch 
:60 second banded bully
:60 second lat smash

 

B.) warm up: 2 rounds 
250m row 
20m oh kB Carry 
10 bb push press 
10 pushups 
10 ring rows
5 box jumps

 

C.) Strict press 1rm test! 
Suggested warm up
5 reps @ 50%
4 reps @60%
3 reps @70%
2 reps @75%
1 rep @80%
Continue with singles until you've reached your max for the day! If you have you’re own loading protocol, feel free to use it.
Rest as needed between sets

 

D.) 21-15-9
Handstand pushups 
Pull-ups
Toes to bar 
(Scale as needed)

 

E.) 4 sets of :60-:90 second bw planks 
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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