WOD – 226.0 –

Durability

Banded Swimmer – 3 min AMRAP x 1 set – rest as needed

 

View this post on Instagram

 

The glutes are the cornerstone of human form and function and need to be trained from ALL angles with variation. Here are 5 of the best banded variations to upgrade your glute training: LINK IN BIO

A post shared by Dr. John Rusin (@drjohnrusin) on Jan 14, 2019 at 2:37pm PST

Skill/Strength

Warm Up

WOD

10 Rounds

5 Alternating DB Box Step Ups (50/35 & 20/20″)

10 Russian KB Swings (53/35) Rx+ 70/53

10 1-Arm Push Press (50/35)

Athletes must reach full extension on the top of the box before stepping down backwards. When you start this WOD, you should not need your other leg to assist you in completing the top portion of the step-up. That is a sign that you’ve gone too heavy or you are very fatigued. Make sure to start this WOD with step-ups that are completely clean please.

The 1-arm push press must be completed by doing 5 reps on 1 side and then 5 reps on the other.

Scores from Friday

The post WOD – 226.0 – appeared first on CrossFit Syracuse.