WOD Wednesday June 19th 2019

June 19, 2019

WOD Wednesday June 18th 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: 10 strict toes to bar 
Minute 2: 3 rope climbs 
Minute 3: 8-10 Strict handstand push-ups 
Minute 4: 6-10 strict or weighted pull-ups
Minute 5: Rest
(Rotate through these 5 stations for 20 minutes, scale movements and rep schemes as needed)


D.) 16 min amrap 
100m run
12 toes to bar 
9 box jumps 
6 chest to bar pull-ups 
(Scale as needed)!


E.) 3x :90 second weighted planks
Superset with :30-:45 Superman hold

Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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