WODs

5.13.19

05/12/2019

5.13.19

A.

Four sets of:

Barbell Hip Thrusts x 6 reps @ 20X1

(go heavy on these – a good starting weight might be around 80% of your 1-RM Back Squat)

Rest 90 seconds

Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111

Rest 90 seconds

 

B. Conditioning

For time:

21 Deadlifts (205/145 lbs)

400 Meter Run

15 Deadlifts

400 Meter Run

9 Deadlifts

400 Meter Run

 

Optional Accessory Work:

 

A.

Three sets of:

5 Tempo Front Squats (50-60% of 1-RM) @ 30X1

Rest 15 seconds

10 Double Kettlebell Front Squats (24/16 kg)

Rest 15 seconds

15 GHD Hip Extensions

Rest 2 minutes