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WOD Thursday June 14th 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.) Rotate stations emom for 12 minutes

Station 1: 3 rope climbs/plank climbs

Station 2: 12 Toes to bar/leg raises/knee raises

Station 3: 100m shuttle sprints

(Every minute switch stations and complete the given work within that minute, 4 total sets at each station)

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

Coach Joshua


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