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WOD Wednesday May 23rd 2018

May 23, 2018

A.) mobility 

:60 second couch stretch

:60 second oh band distraction

 

B.) warm up: 2 rounds of:

200M Row

10 Hollow Rocks

10 Kip Swings

10 Ring Rows

10 Push Ups

 :10-:15 Ring Support

 

C.) 3 sets at each station, pick an option you feel comfortable with

 

Station 1:

Option 1: strict toes to bar x8-12 reps

Option 2: strict straight leg raises x8-12 reps

Option 3: knee raises with a :2 hold x8-12 reps

Option 4: Toes to ceiling x8-12 reps

 

Station 2: 

Option 1: strict hspu x6-10 reps

Option 2: kipping hspu x6-10 reps

Option 3: HSPU negatives x3-5 reps @30x1 tempo

Option 4: kick up to hs hold x 3-5 reps

Option 5: plank to pike on box x3-5 reps

Option 6: static DB hold x:30-:60 seconds

 

Station 3:

Option 1: weighted pistol x3-5 reps per leg

Option 2: pistol x 4-6 reps per leg

Option 3: pistol on box(any height you choose) x 5 reps per leg

Option 4: weighted single leg lunge x 5 reps per leg

 

D.) 10 minute amrap of:

200m run

15 toes to bar/leg raises/ knee raises

10 no push up burpees

5 weighted pistols per leg/ weighted reverse lunges 

 

E.) 4x15 bicep curls 

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

Coach Joshua

 

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