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WOD Monday May 13th 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.) 21-15-9

Handstand push-ups/ db push press

Chest to bar Pullups/pull-ups/ring rows

Weighted sit-up(chest to overhead) 35/15

(This is a high skill workout, but don't be intimidated by it, workouts like these are opportunities to test out your ability on your gymnastic moves, remember you can always scale down reps in order to try a more advanced skill, don't be afraid to try! Scale reps as needed, choose challenging weights for the dumbbell push press, if you struggle with the overhead position of the sit-up, stick with weighted on chest, anchor your feet as well!)

D.) mobilize!

Have fun, work hard, work smart, get strong, and #Trusttheprogram

Coach Joshua


168 Northampton St.
Easthampton, MA 01027

(413) 282-7052


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