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WOD Tuesday May 14th 2019

WOD Tuesday May 14th 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: 12 v-ups Minute 2: 3 rope climbs Minute 3: 5-7 Strict deficit handstand push-ups Minute 4: 10 weighted strict ring dips/box dips Minute 5: Rest (Rotate through these 5 stations for 20 minutes, scale movements as needed)

D.) 12 minute amrap 100m run 6 ring dips/Box dips 8 box jumps 24/20 10 toes to bar/knees to elbow (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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