Thursday 8 November

Jason Oly Lifting Class Hips Fully Open!

WOD:

Strength:

15 min to establish a 1RM Barbell Turkish Get-Up (TGU)

Conditioning:

3 Min AMRAP of:
3 Pullups
3 HR Pushups

– Rest ~ 6 minutes-

3 Min AMRAP of:
10 GHD Situps
15 Hip Extensions

– Rest ~6 minutes

3 Min AMRAP of:
1 Rope Climb
12 Jumping Squats @ 45/35

 

SCALES:

Gold

Strength:

15 min to establish a 1RM Barbell Turkish Get-Up (TGU)

Conditioning:

3 Min AMRAP of:
3 Pullups
3 HR Pushups

– Rest ~ 6 minutes-

3 Min AMRAP of:
10 GHD Situps
15 Hip Extensions

– Rest ~6 minutes

3 Min AMRAP of:
1 Rope Climb
12 Jumping Squats @ 45/35

Silver

Strength:

15 min to establish a 1RM Barbell Turkish Get-Up (TGU)

Conditioning:

3 Min AMRAP of:
3 Ring Rows
3 Box Pushups

– Rest ~ 6 minutes-

3 Min AMRAP of:
10 Situps
15 Supermans

– Rest ~6 minutes

3 Min AMRAP of:
3 Rope Walkups
12 Jumping Squats @ 45/35

Bronze

Strength:

15 min to establish a 1RM Turkish Get-Up (TGU) with a kettlebell or dumbell

Conditioning:

3 Min AMRAP of:
3 Ring Rows
3 Box Pushups

– Rest ~ 6 minutes-

3 Min AMRAP of:
10 GHD Sit-ups
15 Hip Extensions

– Rest ~6 minutes

3 Min AMRAP of:
3 Rope Walkups
12 Jumping Squats @ 45/35

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