WODs

7.9.19

07/09/2019

A.

 

Every 90 seconds, for 18 minutes (3 sets of each):

 

Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)

 

Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)

 

Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1

 

(staying with weight used last week – or around 80% of your 1-RM Deadlift)

 

Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

 

B. Conditioning

 

Complete as many rounds and reps as possible in 12 minutes of:

 

3 Bar Muscle-Ups

 

6 Dumbbell Hang Power Cleans (55/35 lb DBs)

 

12 Alternating Reverse Lunges (55/35 lb DBs)

 

Compare results to May 14, 2019.

 

 

 

 

 

Optional Accessory Work:

 

4 Sets:

 

Max Effort L-Sit Hold

 

15 Weighted Hip Extensions

 

Rest 1:30 between sets.