WOD
Front Rack Lunges
5×5, across
“All Stars”
3 Rounds
30 Walking Lunges
30 Sit Ups
WOD Guidance & Goal: Front rack lunges are the main focus in today’s workout. Push the weight. The lunges should feel moderately heavy for sets one and two. Sets 3-5, reps 4 and 5 should be a struggle without losing form. The metabolic portion of the workout should be VERY fast (4-7 minutes.)
Post Weight and Time to Comments.
BARBELL CLUB
10 sets
clean + hang clean + front squat (1+2+3)
ring dips 5×10
55#
8:08 Rx
85# /5:37Rx
First time doing front rack lunges- thanks to my group for being patient with all my weight adjustments!
95#, 5:14 rx
95#, 5:15 rx
155#
5:09. RX
105#. 5:24
BBC 155#
85#/ 5:55, AS for walking lunges/ BBC 70#
100#
4:42 Rx
BBC 105# complex and purple band dips
155# / 4:56 w/ vest
155# / 5:51 w/ 20# vest
75# across. 7:13? WOD
75/85/3×95 -next time do 105#
5:59
135# / 4:39
85#/ 4:31 Rx
175# / 6:05
105#, 4:35 rx
115#, 4:16 – not all sit-ups to standard
BBC – pc/2hc/3fs – 125#, 5×10 ring dips
#95
5:30 Rx
#205 4:03 rx
185 front squat / 4:42 rx
85# 5:03RX
95# / 4:47 rx
85#, should have pushed up another 5
4:43rx
115#/ 5:17rx
Barbell- clean complex 95#/ 5×10 ring dips purple band
125#. 4:58 rx.
BBC- clean complex 115#, red band dips
95#- 5:36 with 20# pound vest cause Jess made it look cool!
125#/4:39rx
100#
4:56 Rx
135# / 5:25 w/ vest