WOD Monday January 27th 2020

January 27, 2020

WOD Monday January 27th 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
Light Goblet squats
kB swings
Bb good mornings

 

C.) E3m x15 minutes (5 sets)
Front squat x6 reps
Even reps: natural tempo
Odd reps: 2 second pause at bottom
(Work up to 60-70% and work sets across)

 

D.) 2 sets of max reps front squat with 1 second pause at the bottom @30%

E.) Emom x8
5 burpees
7 wall balls 20/14
(Scale as needed)

 

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

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