WOD THORSDAY September 26th 2019
September 26, 2019
WOD THORSDAY September 26th 2019
A.) mobility
:60 seconds couch stretch
:60 second oh band distraction
:60 seconds super front rack
B.) Warmup: 3 rounds of
150m row
5 bb clean
5 bb jerk
5 box jumps
10 kB swings
10 kB deadlifts
(5 minute jerk review)
C.)Eomom x14
Clean+hang clean+high hang clean+jerk
(Start around 60% and build through 7 sets, high hang clean and jerk will dictate weight)
D.) 5 rounds for time
10 power cleans 135/93
25 double unders
15 Russian kB swings
2 rope climbs
(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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