WOD Tuesday October 1st 2019

October 1, 2019

WOD Tuesday October 1st 2019


A.) Mobility
:60 second couch stretch on bench
:60 second banded pigeon stretch 
:60 second banded hamstring


B.) Warm up: emom x8
Even: 8 air squats @40x1 tempo 
Odd: 15 kB deadlifts


C.) E3mom x15
Back squat x 6 reps
(Choose a weight around 70%and hold across 5 sets)


D.) 8 minute amrap 
10 goblet squats 55/35
10 walking lunges per leg 
10 medball cleans 20/14
(Scale as needed)


E.) 3-4 sets of :60 second weighted planks 
Superset with 
Calf raises on 12” box x20 reps 
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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