WODs

11.20.18

11/19/2018

11.20.18

 

 

 

A. Conditioning

 

Three rounds for time of:

 

 

 

15 Deadlifts (225/155 lbs)

 

 

 

15 Toes to Bar

 

 

 

Rest until relatively recovered, and then…

 

 

 

B.

 

 

 

Three sets of:

 

 

 

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

 

 

 

Rest 60 seconds

 

 

 

Barbell Glute Bridges x 6-8 reps @ 20X1

 

 

 

Rest 60 seconds

 

 

 

Side Plank x 45 seconds each side

 

 

 

Rest 60 seconds

 

 

 

 

 

Optional Programming

 

A.

 

Every two minutes, for 12 minutes (6 sets):

 

Clean + Front Squat x 1 rep @ 90-95%

 

 

 

B.

 

Three sets of:

 

Weighted GHD Hip Extensions x 8 reps @ 2013

 

Rest as needed

 

Bat Wings x 5 reps @ 1515

 

(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)

 

Rest as needed