Tuesday 9/27/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Prep the Front rack lunge.  Work up to a heavy 2. 1 rep on each leg.
No failed attempt.

Front Rack Lunge Demo – The athlete begins with the barbell in a front rack position with elbows pointing forward. Generally the grip will be a little wider than shoulder width. The athlete then proceeds to step one leg out and lowers himself until the front knee is at approximately a 90 degree angle and the back knees is on the ground. He then pushes off of the front leg to bring his front foot back in line with the back foot, then repeats alternating legs each rep.

“Palmer” for time

  • 400m Run
  • 42,35 Calorie Row
  • 22 Front rack lunges (135,95)

Then

  • 400m Run
  • 30,25 Calorie Row
  • 16 Front rack lunges

Then

  • 400m Run
  • 18,15   Calorie Row
  • 10 Front rack lunges

 Beginner:

  • 200m Run
  • 30,25 Calorie Row
  • 16 Front rack lunges (Scale load as needed)

Then

  • 200m Run
  • 18,15 Calorie Row
  • 12  Front rack lunges

Then

  • 200m Run
  • 10,7  Calorie Row
  • 8  Front rack lunges

Intermediate:

  • 400m Run
  • 42,35 Calorie Row
  • 22 Front rack lunges (115,80)

Then

  • 400m Run
  • 30,25 Calorie Row
  • 16  Front rack lunges

Then

  • 400m Run
  • 18,15  Calorie Row
  • 10  Front rack lunges

 

 

 

Posted in WOD

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