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WOD Monday September 16th 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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