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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
