WOD Tuesday August 28th 2018

August 28, 2018

WOD Tuesday August 28th 2018
A.) mobility 
:60 second couch stretch
:60 second oh band distraction
:60 second t-spine w/ foam roller


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.) 3 sets of 3 minute amraps
5 toes to bar/leg raises 
7 Box jumps 24/20
9 Kb Russian twists
(Choose a Kb weight you can move efficiently with, scale movements as needed) **REST 2 MINUTES BETWEEN AMRAPS**


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

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