WOD Friday August 16th 2019
August 16, 2019
WOD Friday August 16th 2019
A.) mobility
:60 seconds couch stretch
:60 second oh band distraction
:60 seconds super front rack
B.) Warmup: 2 rounds of
250m row
5 bb power snatch
5 Bb power clean
10 bb front squat
10m oh Kb carry (single arm)
10 kbs
5 handstand kickups
10 box jumps
10 ring rows
C.)Eomom x14
2 Cleans and a jerk
(Warm up to a challenging weight and build through 7 sets)
D.) For time
10 clean and jerks 135/93
15 box jump overs 24/20
8 clean and jerks 135/93
12 box jump overs 24/20
6 clean and jerks 135/93
10 box jump overs 24/20
4 clean and jerks 135/93
8 box jump overs 24/20
(Scale as needed)
E.) 5 min cool down row/Mobilize
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua
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