NEWS

WED WOD Recording: Here

WOD

“Ego Death”

METCON

Front Rack Lunges
5×3
*from the ground
30-25-20-15-10
Front Squat
Sit Up
Weights: 75/55

MASTERS

Front Rack Lunges
5×3
*from the ground
25-20-15-10-5
Front Squat
Sit Up
Weights: 75/55

MOVE

Front Rack Lunges
5×3
*from the ground
25-20-15-10-5
Front Squat
Sit Up
Weights: 45/35

WOD GUIDANCE & GOALS
The front rack lunges are from the ground (you’ll have to clean it to your shoulders which could be the limiting factor). Coaches will guide you to your working weight of 55-75%. Alternate legs until you’ve completed three lunges per side. If lunges bother your knees do three front squats at the same percentage. For the metcon, the front squats should be light enough to go unbroken for at least 20 reps before pausing/resting. The sit ups, do unbroken and use them as your rest. Speed up sets of front squats and sit ups with each set. Target 10 minutes.

Post Weight + Time to Comments.

HOME WOD

Tabata Jumping Lunges

30-25-20-15-10
Squat
Sit Up

ENDURANCE

Rest