Fitness - Weighted Hip Bridges & WOD - 2/16

My legs are destroyed from yesterday. My shoulders are stiff from the hand stand push ups as well. Over all my body is hurting from yesterday's three-a-day. It was pretty bad ass though. Just gets me more stoked for the sectionals.

Focus: Weighted hip bridge. working up to a manage weight for 5 sets of 5.
5x5 - 90 Kg (198#)

This is part of Dave's ongoing glute/hamstring training. And it freakin' works. My glutes and hamstrings were fired up, almost to the point of cramping During this exercise.

WOD: 10, 9, 8, 7. . . . 1 reps of
Thrusters - 43 Kg (95#)
Hanging ankles to bar

Score/Time: 6:29
Calories burned (focus & WOD): 410

I used this as a tune up WOD. Just went after it to get the lactic acid flushed out as much as possible. It worked pretty well. the thrusters felt super light. I haven't done thrusters with this light of weight for so long, I found it easy to keep a fast pace with the movement and settled into a nice pattern with my breathing.

The only thing that started to fail on me was my grip on the ankles to bar. But other than that, i felt great after this one. Warmed up and super loose. I stretched with a band and rolled out for a good 15 minutes post WOD.