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WOD Wednesday January 9th 2018

WOD Wednesday January 9th 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.) 4 rounds for time 400m run 15 chest to bar pull-ups/pull-ups/ring rows 15 V-ups/weighted sit-ups (Scale as necessary)

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


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