June 26, 2020

WOD: 062026

Warm-up
1 Round
1 Minute Glute Bridges
30 Seconds Walkouts
1 Minute Single Leg Glute Bridges (30 Seconds Each)
30 Seconds Walkouts
1 Minute Glute Bridge Walkouts
30 Seconds Walkouts
1 Minute Air Squats
30 Seconds Walkouts
then…
1 Round
With Lighter Weight:
10 Single Dumbbell Hang Power Snatch (5 Each Side)
10 Single Dumbbell Thrusters (5 Each Side)
*Or 6 reps ea. w/ wod wt.
Metcon (Time)
30-20-10-20-30:
Single Dumbbell Hang Power Snatch (50/35)
Single Dumbbell Thrusters (50/35)
Overtime (Max reps)
3 Rounds:
45 Seconds Banded Pull-Aparts
45 Seconds Hollow Rocks
45 Seconds Banded Tricep Extensions
45 Seconds Banded Good Mornings

Rest 1 Minute Between Rounds

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