WOD Tuesday May 7th 2019

May 7, 2019

WOD Tuesday May 7th 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.) For time:
Ring dips 
Toes to bar 
Right into
400m med ball carry
Right into 
Toes to bar 
Box jumps 24/20
(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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