Our Recent Posts



No tags yet.

WOD Monday Juy 30th 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


168 Northampton St.
Easthampton, MA 01027

(413) 282-7052


©2020 by Stronger Than Yesterday