12-Minute Mobility for Hip Hinge Day

Accessory work
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Hanging Med-Ball Hamstring Curls x 10-12 reps
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps

For time
400 Meter Run or 500 Meter Row
75 Single-Kettlebell Deadlifts
50 Walking Lunges with DB/KB Farmer’s Carry
25 Dumbbell Box Step-Overs

WOD 07.19.19

Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each

Followed by…

Two Sets:
Row x 30 seconds
Rest 30 seconds
Single-Leg Jumps x 5 each leg
Rest 30-60 seconds


For time:
Row 1000 Meters
20 Burpees Over the Rower
40 Barbell Thrusters (45/33 lbs)

Rest until relatively recovered, and then…

Cash out!
Three sets of
Bulgarian Split Squats x 8 reps each leg
immediately followed by…
Dynamic Jumping Lunges x 12 reps each leg
Rest 90 seconds between legs.

Use two KBs or DBs for the 8 reps, then drop them and immediately perform 12 jumping lunges without weight.


Thoracic Rotation PAILs & RAILs
Hip Opener w/ Glute Activation
Reverse Snow Angels x 20 reps

Followed by…

Four Sets:
6 Single-Arm Kettlebell Swings
6 Overhead Alternating Reverse Lunges w/ Kettlebell (switch arms each set)


Accessory work
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg
Station 2 – Single-Arm Dumbbell Row x 8 reps each arm

Ten rounds for time of
12 Kettlebell Swings
9 Push-Ups
6 Toes to Bar or Hanging Leg Raises