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WOD Monday January 13th 2020

January 13, 2020

WOD Monday January 13th 2020

 

A.) Mobility
:60 second couch stretch on bench
:60 second banded hamstring
:60 second super front rack

 

B.) Warm up: 500m row
Then
15-10-5
Wall balls 10/6
kB deadlifts

 

C.) E3m x15 minutes (5 sets)
Front squat at x6 reps with 2 second pause at the bottom
Work up to 60% and work sets across

 

D.) 2 sets of max reps front squat with 1 second pause at the bottom @40%

 

E.) 15-12-9-6-3
Goblet squats
Toes to bar
Pull-ups

 

F.) 5 minute cool down row
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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