Call Us: (440) 238-3338

December 7 2016

6
Dec

December 7 2016

glute-bridge-technique-wod

December 7 2016

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses – only results.” ~Ken Blanchard

STRENGTH
A) Every 1 min for 5 mins: Thruster
5 Thrusters, pick load
B) Every 1 min for 5 mins: Glute Bridges
5 Glute Bridges
*Can be done loaded, or unloaded, and on a bench or the floor.*
Here’s a link we recently sent out:
Glute Bridges Video

WOD
6 rounds, 30 secs per station, of:
Lunge
Kettlebell Swing, 70/53 lbs
Hand Release Push-Up
Rest 30 secs
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 30 secs,
the clock does not stop or reset between stations.
CRX: Knees touch down on Lunge, 70/53 lbs
FRX: Modified Lunge, 53/35 lbs
Coaching: Today we’re totally tightening up our tushies with the strength and WOD work. But be ready to feel a whole-body burn with this 12-minute endeavor! Move efficiently through each of the movements, committing to that first rep every time the timer beeps to get your legs, the kettlebell, or your arms going. Keep tight to your station to reduce movement and wasted time.