WE'RE CLOSER THAN YOU THINK

CONTACT US

(413) 282-7052

NAVIGATION

©2019 by Crossfit Stronger Than Yesterday. Proudly created with Wix.com

WOD Monday Juy 30th 2018

July 30, 2018

WOD Monday July 30th 2018
A.) Mobility: 
:60 second oh band distraction
:60 second couch stretch
:60 second lat smash per side

 

Warmup  2 rounds:
200M Row
10 Situps 
10 Kip Swings/ advanced swings to near horizontal position
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 15 v-Ups***

 

C.) For time
15-12-9
Handstand push-ups/pike push-up/db push press 
Chest to bar pull-ups/pull-ups/ring rows
Get up sit-ups 35/25
(Scale hspu and pull-ups as needed, get up sit-ups can be anchored)

 

D.) 4 sets of 
:30-:60 second superman holds
Superset with 
30-:60 second hollow rock holds

 

E.) Mobilize
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

Please reload

Our Recent Posts

Please reload

Archive

Please reload

Tags

Please reload