Mon 26/8/119 WOD

Warm Up

  • 5 Walk outs + Push up
  • 5 Glute Bridges
  • 5 Slow air sq (Ball or bench)
  • 5 single leg glute bridges (each side)
  • Active Spiderman + Hamstring stretch
  • Glute bridge walkouts

Broomstick

  • 5 Goodmornings
  • 5 Back sq
  • 5 Elbow rotations
  • 5 Strict press and reach
  • 5 Romanian deadlifts
  • 5 Front Sq
  • 5 Thrusters and reach

Thrusters – Practice/Prep/Barbell

  • 5 Strict press (Pausing overhead)
  • 5 Thrusters (Pausing overhead)
  • 5 Thrusters

Thruster Strength

2 x 10 rep thrusters
* add weight if an option/reduce reps if barbell feels heavy

Kettlebell Prep

  • 5 Kettlebell deadlifts
  • 5 Russian Kettlebell swings
  • 5 Kettlebell swings
  • *1 round light weight/1 rnd working weight

WOD for Time “Sucker Punch”

21-18-15-12-9
Kettlebell Swings/Trusters

Options 2
5 Rnds
9 KettleBell swings
9 Thrusters

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