WOD Tuesday January 21st 2020

January 23, 2020

WOD Tuesday January 21st 2020

 

A.) Mobility
:60 second oh band distraction
:60 second pec stretch
:60 second sink mobility

 

B.) Warmup
500m row
Then
15-10-5
Pushups
Ring rows
DB push press

 

C.) Emom x14
Odd: 8 bench press
Even: 5 strict or weighted pull-ups
(Warm up to weights you can hold across for 7 sets)

 

D.) In 13 minutes:
Min 1-5
15-10-5
Ring dips
Pull-ups
Minute 5-9
4 minute amrap
5 burpees
15 double unders
Minute 9-13
Max reps toes to bar

 

E.) 3 sets of
Banded triceps extensions x15 reps
Superset with
DB bicep curls x12 reps

Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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