02.20.2023 Member of the Month

Skill: glutes and quads
https://www.instagram.com/p/Byb5rtcgUiB/
A.  Without stopping, do the 4 variations in a row on one side
1. 10 single leg hip thrusts
2. 10 eccentric single leg hip thrusts (2 up/one down)
3. 10 B-stance hip thrusts
4. 10- second pause single leg hip thrust at the top
 
 
 
Strength
work up to a heavy single rep clean
set 1 @75-78%
set 2 @ 80-83%
set 3 @ 85-88%
set 4 @ 90-93%
set 5 @ 95-98%
set 6 @ 100%
 
WOD
Member of the Month Christian Mynderse

Every 1:15 for 7:30
18-15-12-9-6-3
Thrusters
 build load