glute bridges

Monday 10.20.2014

wodSTRENGTHA. 15 min to find 3RM Front Squat B. 50 Steps Walking Lunge

CONDITIONING 3 Rounds: 500m Row 12 Deadlift (bodyweight) 21 Box Jumps  24/20

Finisher 50 Barbell Glute Bridge

COMPETITION 3 Rounds: 10 Burpees 2 Rope Climbs

Friday 9.5.2014

wodSTRENGTHA. Front Squat 8 x 3 @ 70% B. 3 x 12 Sumo Stiff Leg Deads 

CONDITIONING For Reps: 4 min Russian KB Swing 3 min Goblet Squat 2 min Russian KB Swing 1 min Goblet Squat *no rest between movements

Finisher 50 Weighted Glute Bridges 50 V Ups

COMPETITION 3 Rounds: 10 Pistols (5 per side) 2 Rope Climbs

Tuesday 7.15.2014

wodSTRENGTH/SKILLTurkish Get ups 5 x 4 per side

CONDITIONING 10 Rounds 5 KB One-Arm Swing L/R 5 KB Clean and Press L/R 5 Front Rack Squat L/R 5 One-Arm KB Row L/R *Rest as needed

Post WOD 50 Barbell Glute Bridges

COMPETITION 100 Banded Pull Throughs 50 Banded Good Mornings