Wednesday Workout: FR Lunge, HSPU, Row, Jump

STRENGTH

A1. Front Rack Lunge x 10 (5/leg) x 3 sets, rest 10 seconds

A2. AMRAP(-1) HSPU x 3 sets, rest 2-3 minutes

Notes: A1 and A2 are supersetted. Do a set of FR lunges at moderate weight, rest 10 seconds and then do a set of max HSPU. Rest 2-3 minutes and repeat for a total of 3 sets. HSPU should be strict and then kipping when needed, but cannot rest head on ground for more than 1-2 seconds between reps — stay ~1 rep shy of failure each time.

WOD

Level 1

3 Rounds of:

Row x 400m
Box Jump Step Down (18/12) x 15
Jump Rope Single x 50

Level 2

3 Rounds of:

Row x 500m
Box Jump Step Down (24/20) x 15
Double Under x 50

Notes: Sub 2x singles for DU’s for L2, or 25 double under “attempts”. Step down on box jumps.

ANNOUNCEMENTS

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Workout in the Park! August 17

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10 thoughts on “Wednesday Workout: FR Lunge, HSPU, Row, Jump”

courtstu2 August 13, 2014 — 10:13 am

Lunge@55#, 19 HSPU w/2 abmats

WOD: 14:56, mostly su, 100/rd

courtstu2 August 13, 2014 — 10:14 am

55# lunge, 19 HSPU w/2 abmats

WOD: 14:56, mostly su, 100/rd

Derek August 13, 2014 — 12:14 pm

FRL 65; HS Hold. WOD 15:06.

anavatsyk August 13, 2014 — 12:53 pm

75#; 5/8/7
13:43 rx

Jessalyn August 13, 2014 — 1:01 pm

85#, 13/11/10
11:30 rx

Al August 13, 2014 — 2:16 pm

65# Lunges, 2/2/3 (2)ABMAT
15:11 (25 DUs per rd 1&2, 100 SUs rd 3)

Jess A. August 13, 2014 — 5:12 pm

135#, 8/8/6
9:53 rx

Lex August 13, 2014 — 5:44 pm

85#, 4/6/5 (2 abmats)
10:54 (subbed 400m run due to lack of rowers, which was fine with me 😀 )

Martha August 13, 2014 — 6:12 pm

13:16 rx

Melinda August 15, 2014 — 7:33 am

FR lunge: 65,75,85#
5 HSPU on box

WOD: 14:43