WOD

METCON

STRENGTH
Front Rack Lunges
5 x 5/5 across
 
FOR TIME
10-9-8-7-6-5-4-3-2-1 Pull Ups
20 Meter DB Farmer’s Carry
20-18-16-14-12-10-8-6-4-2 DB Russian Twists
Weight: 50/35

MASTERS

STRENGTH
Front Rack Lunges
5 x 5/5 across
 
FOR TIME
5-5-4-4-3-3-2-2-1-1 Pull Ups
20 Meter DB Farmer’s Carry
20-18-16-14-12-10-8-6-4-2 DB Russian Twists
Weight: 35/20

MOVE

STRENGTH
Front Rack Lunges
5 x 5/5 across
 
FOR TIME
10-9-8-7-6-5-4-3-2-1 Ring Rows
20 Meter DB Farmer’s Carry
20-18-16-14-12-10-8-6-4-2 DB Russian Twists
Weight: 25/15

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to a moderately heavy weight (6.5-7/10 effort) for 5 sets of 5 front rack lunges on one side, then 5 on the other side. Take about :60 of rest between sets.

Then for conditioning, completing a down-ladder of kipping pull ups and db russian twists with a 20 meter (in 10 meter increments) farmer’s carry between movements. Keep all movements unbroken for as long as possible. If you need to break, try to break at just over the halfway mark. Target 10-12 minutes. 

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