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WOD

WOD

By Coach Lunney | In WOD's | on January 31, 2018

Warm Up:

(15 min.) Partner AMRAPs
Grab a partner, a plate, and complete:

5-min. AMRAP: 10 Body-Weight Lunges + 5 Kick Backs

Rest 1 min.

4-min. AMRAP: 8 Plate Presses + 8 Jumping Lunges (no plate, 4 each side)

Rest 1 min.

3-min. AMRAP: 6 OH Plate Lunges (3 each leg) + 3 Burpees

*Perform each AMRAP above as “I go, you go” one round at a time

*Explain the next AMRAP during the 1-min. break to maximize time efficiency.

 

(15 min.) OH Lunge Review & Overload
Grab a BB & perform:
10 Strict Presses
10 Alt. Front-Rack Lunges
10-20 sec. Flagpole Stretch (using BB or rig pole)
10 Push Presses
10 Alt. OH Lunges

Add weight & perform:
3 sets x 6 reps (3 each leg)
2 sets x 4 reps (2 each leg)
Use the remainder of the time to find a max OH Lunge on each leg (1+1).

COMPETITOR

21-15-9
OH Barbell Lunges (135/85 lb.)
Burpees

RXD

21-15-9
OH Barbell Lunges (115/75 lb.)
Burpees

FITNESS

21-15-9
OH Barbell or Plate Lunges/bodyweight Lunge
Kick Backs

**12 Minute Cap

 

 

COMPETITOR

Do the gym programming (RX’d or competitor) for the day.

Rest 45 minutes

On the minute for 14 minutes:
Even: 50 Double unders
Odd: 20 DB snatch (50/35 – alternating)

– Goal is get some practice in with two very common movements seen in the Open in years past.

3 Rounds for Quality:
12 “Ice-cream makers”
5 Skin the cat

-Practice some gymnastic skills and strength. The “ice-cream maker” begins at the top of a pull up on the rings. Fall back into a front lever position as slowly as possible, then return back to the top of a pull up.

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