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WOD Monday December 17th 2018

December 17, 2018


WOD Monday December 17th 2018

 

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

 

B.) Warmup 1 round:
500m row Row
12 Hollow Rocks
12 Kip Swings
12 Ring Rows
12 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: 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

 

Station 3: 
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 4: 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.) 5 rounds for time:
10 ring dips/box dips
10 chest 2 bar pull-ups/pull-ups 
10 v-ups/weighted sit-ups 
(Scale reps and movements as needed)

 

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

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