WOD Tuesday April 30th 2019

April 30, 2019

WOD Tuesday April 30th 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: 6 Strict weighted pull-ups 
Minute 3: 5 Strict deficit handstand push-ups 
Minute 4: 8strict 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.) 7 minute amrap 
100m run
12 chest 2 bar pull-ups/ring rows
30 double unders 
Rest 3 minutes 
7 minute amrap 
100m run
15 toes to bar/leg raises
20 mountain climbers per leg
(Scale as needed)

E.) 3x :90 second weighted planks
Superset with :30-:45 hollow hold 
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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