11/27/15

Performance

A1. Bulgarian Split Squat @ 30X0; 6-8/leg x 3 sets, rest 60sec

A2. Plank Hold; 60 seconds x 3 sets, rest 60

B1. Weighted GHD Hip Extension @ 3011; 6-8 reps x 3 sets, rest 1min

B2. Weighted Hip Thrusts w/ 1sec pause at top; 8-10 reps x 3 sets, rest 1min

C. Banded March; 2min x 2 sets, rest as needed

D. Row Sprint 100m ALL OUT x 5-8 sets, rest 2 min

*Sets are based off how much time you have. 8 sets will take approximately 20min

 

Competition

Wod will be posted at gym