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WOD Tuesday April 23rd 2019

April 23, 2019

WOD Tuesday April 23rd 2019

 

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

 

B.) Warmup 2 rounds:
200m row Row
10 Hollow Rocks
10 Kip Swings
10 Ring Rows
10 Push Ups
:15-20 second Ring Support


C.) 20 minute emom
Minute 1: 8 Strict toes to bar 
Minute 2: 8 Strict pull-ups 
Minute 3: 8 Strict handstand push-ups 
Minute 4: 8 strict ring dips/box dips 
(Rotate through these 4 stations for 20 minutes, scale movements as needed, goal is to stay strict with your movements)

 

D.) For time:
50 double unders 
100m medball carry 20/14
20 chest 2 bar pull-ups/pull-ups 
100m medball Carry 20/14
50 toes to bar/leg raises
100m medball carry 20/14
20 chest 2 bar pull-ups/pull-ups 
100m medball carry
50 double unders 
(Scale as needed, sub 2:1 singles for dubs)

 

E.) 3x :90 second weighted planks 
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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