12/01/2017

A) Hip Bridges

5 x 10 HAP

B) Weightlifting

Max rep hang cleans in :30 X 3

(155/105)

C) Conditioning

EMOM 20

- 4 Rope Climbs
- Air Assault Bike (12/8)
- 10 Heavy Bag Overs
- Rowing (200m/150m)

- WOD BREAKDOWN -

A) These will be a bit different than how we usually do them. Instead of laying on the floor, we're going to prop our back against a bench. See video:Hip Bridges This dude does a lot of chatting, but the important demonstration is right in the beginning of the video.

B) I'll keep the clock running for everyone so you can go ahead and get these going as soon as you're finished with your hip bridges. Go as hard as you possibly can for :30, then rest as much as you need to. Rest enough to fully recover, and you feel confident that you can hit each set as hard as you possibly can.

Also, if you're not using your hook grip, then you're being foolish. The hang cleans are going to be VERY GRIP INTENSIVE.

C) WOOOO for Friday EMOMs and gangster rap all day! Let's have some fun tossing these bags over our shoulders. This EMOM will be done in stations.