WOD
AMRAP x 8
200m run/row/ski 7 up-downs 14 single arm front rack DB lunges (50/35)(35/25) **after 7 lunges switch arms**
Rest 3 minutes
AMRAP x 8
200m run/row/ski 7 up-downs 14 single arm front rack DB lunges (50/35)(35/25)
Finisher:
3 rounds 1:00 hollow hold 1:00 Russian twist :30 left leg glute bridge hold :30 right leg glute bridge hold
PUREFIT
AMRAP x 14
200 M Ski/Row/Bike
10 Alternating KB Snatch
10 Ball Slams
10 Lunges
Finisher:
:20 hollow hold
:20 russian twist
:20 left leg glute bridge hold
:20 right leg glute bridge hold
MWOD
Pre-WOD: Banded Hip Extension Lunge: Place band at knee height around bar, position band into high hip, while facing bar, drop into lunge position, banded leg kneeling. Squeeze glutes to protect back. Then stand up in high lunge position and drop back down into deep lunge, do 10-15 controlled lunge reps per leg.
Post-WOD: Glute Smash and Floss: With a lacrosse ball, position ball on side of hip while lying on that side. Tacking down tissue, externally rotate the top leg and drop knee to mat and then back to knee to ceiling. In addition, you can slowly try rolling side to side across glute, while flossing. Two minutes per glute. This will also flush the muscle to reduce glute soreness after lunges and glute bridge holds
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