Thursday 12.12.13

Buy In: 12 reps: back extensions, supermans, side-lying bridges, cat/camel, hip bridges on bench w/med ball or sandbag.

Barbell triceps smash. Hip mobility- consult squat MWOD poster. 

Perform 3-5 sets of 3-5 reps of deadlifts w/ progressive loading to prepare for wod.


Complete 2 rounds for work of (any order is allowable):

15 Weighted Hip Bridges using the bench (50#sandbag women/95#barbell men)

20 Ab-mat situps

200 meter Farmer's Carry (kb in each hand 100 meters out, 100 meters back)

20 Toes to bar

15 Deadlifts (225/135)

20 GHD Sit-ups

30 Walking overhead lunges (15/side-25# plate women /45#plate men)

20 Side-lying bridges (per side)

15 RDL's (135/95)

40 reps Bicycle Crunches 


Mike AlleyComment