WOD Wednesday September 5th 2018

September 5, 2018

WOD Wednesday September 5th 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 15 v-Ups***


C.) For time
Handstand push-ups/pike push-ups/DB push press
Russian twists 
Pull-ups/ ring row
(Scale movements and reps as needed)


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

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