NEWS

MON WOD Recording: Open 17.1
MON Core+Mobility: Here

WOD

“Do Si Do”
50 Meter Lunges
50 Glute Bridges
50 Sit Ups
50 Dips
50 Meter Lunges
50 Dips
50 Sit Ups
50 Glute Bridges
50 Meter Lunges

WOD Guidance & Goals:
For the walking lunges, make sure your back knee touches the floor and between reps pass through standing position. The 50 meters of walking lunges can be scaled to 40 lunges in place or 40 squats. Focus on squeezing your glutes doing the majority of the work on the glute bridges. Be aggressive with your arm swing on the sit ups. For the dips, keep your legs out straight (bend them to scale) and bend your elbows until your shoulder is below your elbow. Target 15 minutes. 

httpv://www.youtube.com/watch?v=M6Qq607BCEM

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BARBELL CLUB

Burgener Strength

1) Hang snatch: Work up to a 5 RM. Then 5 reps @ 95% 5RM, 5 reps @ 90% 5RM.

2) Push press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

3) Barbell bent over rows: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.