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NAVIGATION

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WOD Monday June 11th 2018

June 11, 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:

30 double unders

12 chest 2 bar pull ups/pull-ups/ring rows

10 ring dips/box dips

(Scale reps and movements as needed)

 

D.) cool down row/mobilize

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

Coach Joshua 

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