WOD THORSDAY July 25th 2019

July 25, 2019

WOD THORSDAY July 25th 2019

 

A.) Mobility
:60 second couch stretch 
:60 second banded pigeon 
:60 second pry squat

 

B.) Warm up 2 rounds:
250m row
10 Bb back squats 
10 Wall balls 
10 Kb deadlift
10 Cossack squats 
10 kb swings
10 sit-ups

C.) E3mom x15
Back squat 5 reps @32x1 tempo(3 seconds down, 2 seconds at the bottom, one second at the top)
(Choose a weight around 60+%and hold across 5 sets)

 

D.) 6 minute Amrap
15 air squats 
10 Russian kB swings 
25 double unders 
Rest 3 minutes and repeat

(Score both rounds seperately)

 

E.) 3 sets of 
Russian twists x20 reps per side
Superset with 
:39-:60 second side planks
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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