workout of the day
06.28.2023
WOD
"May We All Lunge"
For Time
100 feet (25' out and back) farmer carry walking lunges
Run 600m
75 feet (25' out and back) front rack walking lunges
Row 800m/700m
50 feet (25' out and back) overhead walking lunges
Bike 25/20 cals
DBs 50/35 35/20
08.09.2020 Swim WOD
4 RFT
4 single arm DB press/side
6 single arm DB row/side
12 total front rack lunges
100 m swim
03.19.19
WOD
EMOM Indefinitely
Odd- 15/12 Calorie Row
Even- Barbell Reps* of 30- Shoulder to Overhead- 20 Front rack Lunges (these are reverse lunges 20 each side) - 10 Power Snatches
RX 135/95
Intermediate 115/75
Scaled 95/65
*The goal should be to finish around 12 minutes, 10 Reps on the even minutes
Modifications if needed: WOD 10/8 calories, Push Press, Lunges and Hang Snatches with empty barbell
03.13.19
On a running clock
3 rounds of
10 power snatch 135/95 115/75 75/55
10 C2B pull ups- sub pull ups
at 8:00 on the clock
3 rounds of
10 power cleans 135/95 115/75 75/55
10 front rack lunges (5 each leg)
at 16:00 on the clock
3 rounds of
10 front squats 135/95 115/75 75/55
10 lateral burpees over the bar