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WOD Sunday November 17th 2019

December 5, 2019

WOD Sunday November 17th 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.) 13min amrap
100m run
12 weighted sit-ups 35/25
9 box jumps 24/20
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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