Friday, 5 May, 2017
Butt kicks & high knees + floor sweepers & walking lunges
Iron crosses & scorpions
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2 Rounds:
10-15 GHD Hip Extensions
6-8 Single Leg G-bridges per side
20 secs Hollow Rock
WOD A
Every 1:15 for 8 sets:
3 Deadlifts
Newer lifters (less than one year): 3 reps @ 55-60% across
Experienced lifters: 3 Banded Deadlifts @ 50-55% of 1RM on the bar + band
2-300lb Deadlift: red band
3-400lb Deadlift: blue band
400lb+ Deadlift: green band
WOD B
SUMO IS THE NEW SKINNY
5 Rounds for time:
5 Burpee Bar Muscle Ups
15 SDHP 95/65lb
—
Scale to Burpee Chest To Bars or Burpee Pullups
ACCESSORY
5-7 min easy cool-down bike or row
3 Rounds:
8-12 GH Raises
30-40 Secs Weighted Plank
2-3 Crossover Recovery exercises
