WOD Tuesday September 11th 2018

September 11, 2018

WOD Tuesday September 11th 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.) Death by Burpees and toes to bar 
Minute 1: 1 burpee+1 toes to bar
Minute 2: 2 burpees+2 toes to bar
(Complete the given work in the given minute until you can no longer complete the reps within the designated minute)


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

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