FRIDAY WOD July 12, 2019

11
Jul

FRIDAY WOD July 12, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Russian Baby-Makers x 10-15 reps
Jefferson Deadlift x 10 reps

Followed by…
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold

Move through this with as little rest between movements as possible. It should take less than 10 minutes to complete.

A.
For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs) or 50-55% of 1 RM
50/40 Calories of Rowing on Concept 2

B.
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 45 seconds
Band Pull-Aparts x 25 reps @ 1010
Rest 45 seconds

CrossFit WOD
FITNESS

Warm-Up.
Russian Baby-Makers x 10-15 reps
Jefferson Deadlift x 10 reps

Followed by…
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold

Move through this with as little rest between movements as possible. It should take less than 10 minutes to complete.

A.
For time:
50/40 Calories of Rowing on Concept 2
80 Kettlebell Swings
50/40 Calories of Rowing on Concept 2

B.
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 45 seconds
Band Pull-Aparts x 25 reps @ 1010
Rest 45 seconds