Glute WOD - December 3rd 2019

December 3, 2019

 

Warm-Up

 

2 Rounds

 

Kettlebell Halos x 5 each direction
Single-Arm Kettlebell (Or Dumbbell) Deadlifts x 10 each side
Rotational Med Ball Chops x 30 sec per side

 

 

Metcon (Time) - Take some time to warm-up before todays session


30 DB Hip Thrust
30 Curl Up Crunch
30 SB Glute Bridge
20 DB Hip Thrust
20 Curl Up Crunch
20 SB Glute Bridge
10 DB Hip Thrust
10 Curl Up Crunch
10 SB Glute Bridge

Shoot for anywhere between 10-35 lb DB's

Sub Option: Swap for knee up crunch if you want

Score: Total Time

Goal: Under 12 Min. Can you go under 10?

Set yourself up so you can do 12-15 reps per minute of any of the movements including rest. Adjust the load,  variation, and box height accordingly.

Optional Finisher:

As many reps as you can of Frog Pumps in 3 min

 

Good luck and let me know how it goes in the comments.

 

 

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