WOD – Fri, Dec 30
Warm-up
221230 WOD (Time)
RX
5 rounds for time of:
4 DB squat cleans 35/50
6 Lateral burpee over DB
8 1 arm DB push jerk /ea arm
6/8 cal bike
INTERMEDIATE
5 rounds for time of:
4 DB squat cleans 20/35
6 Lateral burpee over DB
8 1 arm DB push jerk /ea arm
6/8 cal bike
BEGINNER
5 rounds for time of:
4 DB squat cleans 10/20
6 Lateral burpee over DB
8 1 arm DB push jerk /ea arm
5/7 cal bike
INTENDED STIMULUS
10:00-13:00 RX
Go fast smooth and unbroken on all movements.
Maintain quality mechanics and consistency.
Hang on have fun.
Cool Down
2 sets:
:30 frog stretch
:30 couch stretch/leg
Back Rack Reverse Lunge (Weight)
E2MOM
RX
7 sets for load:
6 back-rack reverse lunges (3/leg)
RX
7 sets for load:
6 back-rack reverse lunges (3/leg)
INTERMEDIATE
Same as Rx’d
BEGINNER
7 sets for load:
10 back-rack reverse lunges (5/leg)
<h3>INTENDED STIMULUS</h3><ul><li>Build to a heavy set of 3 lunges/leg.</li><li>Lift once every 2:00.</li><li>3 lunges on one leg, then 3 lunges on the other.</li><li>Reset to a neutral stance between all reps.</li></ul>
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
:30bike row erg
:30 couch stretch /side
5 forward step lunges/leg
5 reversestep lunges/leg
:30bike row erg
5 Samson stretch lunges/leg
5 lateral lunges/leg
:30bike row erg
LUNGE REVIEW LOAD UP
3×5 BB back-rack reverse lunges/leg
climb in weight each set.