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WOD Tuesday May 7th 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: 15-10-5 Ring dips Toes to bar Right into 400m med ball carry Right into 15-10-5 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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