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WOD THORSDAY SEPTEMBER 12th 2019

September 12, 2019

WOD THORSDAY September 12th 2019

 

A.) mobility
:60 seconds couch stretch
:60 second oh band distraction 
:60 seconds super front rack

 

B.) Warmup: 1 round of 
250m row 
5 Bb power clean
5 bb power snatch
10m oh Kb carry (single arm) 
10 kbs 
5 handstand kickups 
10 box jumps
10 ring rows

 

C.)Eomom x14
Snatch+snatch+hang snatch+2 OHS
(Warm up to a challenging weight and build through 7 sets)

 

D.) 4 rounds For time:
2 rope climbs 
10 Clean and jerks 135/93
25 weighted sit-ups 
40 double unders 
(Scale as needed)

 

E.) 4 sets of 
Anterior delt raises x15
Superset with lateral delt raises x15
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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