WODs

3.5.20-Bring a Friend Thursday!

03/04/2020

3.5.20-Bring a Friend Thursday!

 

A.

 

Five sets of:

 

Barbell Hip Thrusts x 5 reps @ 20X1

 

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

 

Rest 60 seconds

 

Band-Resisted Face Pulls x 15 reps @ 21X1

 

Rest 60 seconds

 

B. Conditioning 

 

Complete as many rounds and reps as possible in 10 minutes of:

 

30 Double-Unders

 

10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)

 

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

 

 

 

Friends:

 

30 Single Unders

 

10 Alternating DB S2OH + 2 Front Rack Reverse Lunge

 

(1 repetition = DB S2OH, place DB in front rack, reverse lunge left, then reverse lunge right)