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WOD Sunday May 5th 2019

May 5, 2019

WOD Sunday May 5th 2019

 

A.) Mobility 
:60 seconds couch stretch 
:60 seconds banded ankle 
:60 second oh band distraction

 

B.) Warmup:
2 rounds of
200m run
5 handstand kick ups 
20m kB waiters carry (per arm)
10 bb push press 
15 double unders 
5 box jumps 
10 pushups

 

C.) Push press 
4-4-4-3-3
(Start around 70% and build through 5 sets to a heavy set of 3

 

D.) Rotate through each station for 20 minutes:
Station 1: :30 second max cal assault bike
Station 2: 12 burpees
Station 3: 2-3 rope climbs/plank climbs 
Station 4: 10 box jump overs 24/20
(Rotate stations every minute for 20 minutes)

 

E.)5 minute cool down row/ Mobilize 
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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