Wednesday Workout: FR Lunge, HSPU, Row, Jump

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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

RSVP to our 5-Year Anniversary Party on August 16 (Click the Pic Below)!

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Workout in the Park!  August 17

Please RSVP to the Facebook event if you plan on coming so that we know how much equipment we need to bring!

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

  1. Lunge@55#, 19 HSPU w/2 abmats

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

  2. 55# lunge, 19 HSPU w/2 abmats

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

  3. FRL 65; HS Hold. WOD 15:06.

  4. 75#; 5/8/7
    13:43 rx

  5. 85#, 13/11/10
    11:30 rx

  6. 65# Lunges, 2/2/3 (2)ABMAT
    15:11 (25 DUs per rd 1&2, 100 SUs rd 3)

  7. 135#, 8/8/6
    9:53 rx

  8. 85#, 4/6/5 (2 abmats)
    10:54 (subbed 400m run due to lack of rowers, which was fine with me 😀 )

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

    WOD: 14:43

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