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WOD Thursday November 22nd 2018

November 22, 2018

WOD THORsday Novemeber 22nd 
HAPPY THANKSGIVING

 

A.) Mobility 
:60 seconds couch stretch 
:60 second oh band distraction 
:60 second banded ankle flexion

 

B.) Warm up: 2rounds of 
200m row
10 air squats 
10 push-up s
10 Good mornings 
10 kip swings
:20 hollow rock

 

C.) "Thanks for nothing"
100 deadlifts bodyweight/75% 
80 weighted sit-ups 25/15
60 double unders 
40 ring dips/box dips 
20 Pull-ups/banded/ring rows 
Then
80 weighted sit-ups 25/15
60 double unders 
40 ring dips/box dips 
20 Pull-ups/banded/ring row
Then
60 double unders 
40 ring dips/box dips 
20 Pull-ups/banded/ring row
Then
40 ring dips/box dips 
20 Pull-ups/banded/ring row
Then
20 Pull-ups/banded/ring row
(1 partner works at a time, partition reps equally, after each completed round drop the previous movement from the rep scheme)

 

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

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