WOD Blog
 | Thu, Apr 9 2020 |  |
| FULLY LOADED 200409 | PARTIALLY LOADED 200409 | UNLOADED 200409 |
FULLY LOADED 200409
(Reps)
Part 1:
Front Rack Alt. Backwards Step Lunge
*Find your heaviest 6 rep (3 each side)
Part 2: 3x(2min AMRAP with 1min Rest)
*6 Front Alt. Rack Backwards Step Lunge
(@50% of Part 1)
*4 Front Squat
____________________________________
SCORE
Part 1: Record heaviest set of 6 Lunges (3 each side)
Part 2: Total Rounds and Reps (add up all the rounds and reps for all 3 rounds)
GOAL: 3-4 rounds per 2 min.
Go as heavy as possible with the Lunges while maintaining a good position. Focus on looking good rather than it being about how much weight you can lift. Most likely, you will fail before this becomes an issue.
| 0% |  | |  | 0% |
| Robin N | 85 | 25, 24, 23 | | Kim Mu | 40 | 34, 34, 37 |
|
PARTIALLY LOADED 200409
(Reps)
Part 1:
2-4-6-8-10….until you can’t perform unbroken sets.
*DB Front Rack Alt. Backwards Step
Lunge (50/35 lb.)
Part 2: 3x(2min AMRAP with 1min rest)
*6 DB Front Rack Backwards Step Lunge
(50/35 lb.)
*4 DB Front Squat
____________________________________
SCORE:
Part 1: Record total reps completed unbroken. For example, if you complete the round of 10 unbroken, then your score would be 10.
Part 2: Total Rounds and Reps (add up all the rounds and reps for all 3 rounds)
GOAL: 3-4 rounds per 2 min.
Resting between rounds is going to be important for part 1. There will be a point where the loading is too heavy and no amount of resting will allow you to complete the set. That’s good! You succeeded! Ideally, no one should be able to go past 16 or 18 reps. Of course, this is dependent on your dumbbell loads, but if you get there, you would have performed 56 reps prior already!
| 0% | | | | 0% |
|
UNLOADED 200409
(Reps)
Part 1:
2-4-6-8-10….until you can’t perform unbroken sets.
*Single-leg Squat (Pistol)
Part 2: 3x(2min AMRAP with 1 minute rest)
*6 Alt. Step-ups
*4 Alt. Pistols https://youtu.be/NNVC_uUUdnU
https://youtu.be/gOhqukkhmOA
https://youtu.be/f8SBHPMmij8
____________________________________
SCORE:
Part 1: Record total reps completed unbroken. For example, if you complete the round of 10 unbroken, then your score would be 10.
Part 2: Total Rounds and Reps (add up all the rounds and reps for all 3 rounds)
GOAL:
For part 1, find a progression that you can perform at least to the set of 12 reps. Remember, it is total reps, not 12 on each leg for example. Ensure you have enough rest before attempting your next set.
For part 2, shoot for 3-2 rounds each 2 minutes as well.
Today you are going to work on some unilateral leg strength with the pistol and step-ups. If you can't do pistols, find a challenging progression of an air squat instead. You could hold a heavy object to your chest for weighted in the front rack postion - vertical chest elbows in front of your hands.
| 0% | | | | 0% |
|
