WOD 050118

May 1, 2018

Tuesday May 1st, 2018
A.) warm up:
:60 second oh band distraction
:60 second couch stretch
:60 second lat smash per side
Then 2 rounds:
200M Row
10 Hollow Rocks
10 Kip Swings
10 Ring Rows
10 Push Ups
:15-20 second Ring Support

B. Choose an option and do 4 sets of each station
Station 1:
Option 1: weighted strict pull-up x6-10 reps
Option 2: strict pull-up x6-10 reps
Option 3 banded pull-ups x6-10 reps
Option 4: probated ring rows x8-10 reps @30x1 tempo
Station 2:
Option 1: 3-5 muscle ups
Option 2: 6-12 ring dips (no bands)
Option 3: 6-12 banded ring dips
Option 4: 6-8 jumping ring dips

 

(jump up hold for a 2 count and control the negative as slow as possible)
Option 5: 6-10 box dips w/feet elevated
Option 6: 6-10 box dips
***after each set complete :30-:60 second weighted or bodyweight plank**


C.) 5 rounds for time:
400m run
12 Chest to bar pull-ups/pull-ups/ring rows
15 Russian kettlebell swings 55/35

D.) cool down row/mobilize
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

 

 

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