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WOD Tuesday September 11th 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 Etc (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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