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WOD Tuesday April 30th 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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