3 Sets of:
Front Rack Lunges* x 8 (each side)
*These are barbell lunges taken from the ground.
Rest 2 minutes between sets.
“Smells of Rich Mahogany”
*The following WOD will be taken as three separate AMRAPs with 2 minutes of rest among them. The times for the AMRAPs are 6, 7 and 8 minutes, respectively. In other words, you will start with a 6 minute AMRAP of the following movements, rest 2 minutes, then start a 7 minute AMRAP of the following movements, rest 2 minutes, and finally end with an 8 minute AMRAP of the same movements.
40 DB Walking Lunges 2 x 50/35
30 DB Snatch 50/35
15 Box Jump Overs 24/20
75m Sled Push 4/3
Max Cal Bike/Row
Rest 2 minutes
To Be Announced…
We open the week with more lunge work. There is no doubt in my mind that lunges will make another appearance in this year’s Open at some point so it’s best to be prepared for the movement. Our strength today focuses on the barbell version of the movement with 8 lunges on each leg. This can be done forward or reverse. I would recommend taking these from the ground to practice setting up. Build over these 3 sets.
The WOD is 3 AMRAPs separated by two minutes of rest. Read the description above for the logistics. We start with a dumbbell focus for the lunges here then move into other common movements we typically see in Open WODs. There is a max cal Bike or Row after the chipper in the remaining time of each round so figure out a good strategy to allow for as much time as possible for the cals. Goal here is to get to that Bike or Row with as much time remaining as possible.