WOD Monday September 16th 2019

September 16, 2019

WOD Monday September 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 clean
5 bb front squat 
10m oh Kb carry (single arm) 
10 kbs 
5 handstand kickups 
10 box jumps
10 ring rows 
(5 minute jerk review)


C.)Eomom x14
Power cleanx3+2jerks 
(Start around 50-60% and build through 7 sets)


D.) 15-10-5-10-15
Power cleans 135/93
Wall balls 20/14
Weighted sit-ups 35/25
Russian kB swings 55/35
(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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