WOD Wednesday November 13th 2019

November 14, 2019

WOD Wednesday November 13th 2019


A.) Mobility
:60 seconds couch stretch
:60 second pigeon
:60 second hip floss


B.) Warm up: 4 rounds of
100m row sprint
6 Kb deadlifts (single Kb between feet)
6 kB swings


C.) Deadlift 4-4-4-4
Start around 70-75% of your 1rm and build to today's heavy triple, aim for 80%
(Rest 2-3 mins between sets)


D.) 5 sets against a 3 minute clock
5 deadlift 275/ 183
200m rum
Max double unders
Complete Max double unders with time remaining after the 5 deadlifts and 200m run
(Choose a heavy but doable deadlift for the workout, don't exceed 75% with the weight you choose)
**rest 2 minutes between sets**


E.) 4 sets of
Banded good mornings x15 reps
Superset with
15 V-UPS
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

Please reload

Our Recent Posts

Please reload


Please reload


Please reload


168 Northampton St.
Easthampton, MA 01027

(413) 282-7052


©2020 by Stronger Than Yesterday