WOD
“Do Si Do”
50 Meter Lunges
50 Glute Bridges
50 Sit Ups
50 Dips
50 Meter Lunges
50 Dips
50 Sit Ups
50 Glute Bridges
50 Meter Lunges
WOD Guidance & Goals:
For the walking lunges, make sure your back knee touches the floor and between reps pass through standing position. The 50 meters of walking lunges can be scaled to 40 lunges in place or 40 squats. Focus on squeezing your glutes doing the majority of the work on the glute bridges. Be aggressive with your arm swing on the sit ups. For the dips, keep your legs out straight (bend them to scale) and bend your elbows until your shoulder is below your elbow. Target 15 minutes.
httpv://www.youtube.com/watch?v=M6Qq607BCEM
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BARBELL CLUB
Burgener Strength
1) Hang snatch: Work up to a 5 RM. Then 5 reps @ 95% 5RM, 5 reps @ 90% 5RM.
2) Push press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
3) Barbell bent over rows: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
14:24 40 lunges in place, dips on coffee table with feet on treadmill
15:32
dips started with feet on bench but 2nd round with feet on floor.
13:47 40 lunges in place, dips with legs straight but not all to parallel
14:23 (40 Lunges in place, 25 Ring Dips)
15:55 lunges in place
13:32
Did 50 lunges per round
Dips on bench. 50 then 32/18
17:34
50m walking lunges
30 dips on both sets
11:55 I did too many lunges last week (I think I did 50 squats each time)
12:55 25 dips (full body weight using elliptical machine)
14:23
Lunges in place
16:36
17:03
15:46 lunges in place, dips w legs up on ball
14:08
17:37 – lunges in place w 35# DB
15:59
17:25 40 lunges in place. dips with feet on bench.
tabata single unders
then
15:52
super scaled dips
15:30, 40 lunge steps, dips on coffee table with feet slightly elevated (to base of treadmill)
16:38 lunges in place/dips from a chair with bent knees
15:30
WLs 50m approx.
Bent knee dips but deep ones
13:33 – 40 walking lunges. Nice job today NOONERS!
16:46, mod squats
16:57
40 lunges in place
Dips with legs straight
14:31 #15 skull crushers for dips
40 lunges in place
16:19 50 walking lunges
16;42 lunges in place
18:38 50# for bridges, 25 dips on parallel bars + 15 bench dips
14:59 6am brain cramp– did 50 lunges and dips on parallettes
14:01 (only did 40 dips because wrist is still an issue sadly)
14;09. 30 extra lunges 🤦🏽♀️
15:18 40 walking lunges, dips from couch armrest with feet out straight
Did this on 4/23
Ran 3 miles
18:05, 40 in place lunges & added 50 db (25#) hang cl & j’s each round (25 per side both rounds)