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WOD Wednesday October 2nd 2019

October 2, 2019

WOD Wednesday October 2nd 2019

 

A.) mobility 
:60 seconds sink mobility 
:60 seconds banded pec stretch
:60 second lat smash

 

B.) Warmup: 2 rounds of 
250m row
5 burpees
5 pushups
5 burpees
5 pull-ups

 

C.) E3mom x 14 (7 sets)
7 bench press
(Warm up to 60-65% and work sets across)

 

D.) For time:
500m row
40 ring pushups 
30 renegade rows
40 ring pushups
500m row

 

E.) 4 sets of bicep curls x12-15 reps
As heavy as possible 
Superset with banded tricep extensions x15 reps 
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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