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 
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

Please reload

Our Recent Posts

Please reload


Please reload


Please reload


168 Northampton St.
Easthampton, MA 01027

(413) 282-7052


©2020 by Stronger Than Yesterday