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WOD Thursday October 18th 2018

October 18, 2018

WOD Thursday October 18th 2018

 

A.) Mobility 
:60 second oh band distraction
:60 second couch stretch
:60 second lat smash per side

 

B.) Warmup 2 rounds:
500m row Row
10 Hollow Rocks
10 Kip Swings
10 Ring Rows
10 Push Ups
:15-20 second Ring Support

 

C.) Choose an option and do 3 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: pronated ring rows x8-10 reps @30x1 tempo

Station 2:
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 3: 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

 

D.) For time:
400m run
25 pull-ups 
400m run
20 toes to bar
400m run
20 toes to bar
400m run
25 pull-ups 
400m run

 

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

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