11-2-21

Tuesday Wod

Squat Day!


Back Rack Standing Lunges - Take em from the rack!


Holy s$&t balls.... I have massive apprehension about programming this. These are so incredibly awesome for athletic development and I have wanted to program them forever, but never do because they can be a little dangerous if you are not careful! (BE CAREFUL)

I usually reserve this for personal training sessions, during which I add the weight and my clients have no say in the matter... Today, we shall do them in class. Listen to your coach!.

These are dangerous because bailing is much more tricky then squatting... You really do not want to fail these. So, stay under control!

These are not dangerous if you respect the weight. These are not dangerous if you are under control. Run this approach with respect and control and you will be fine.

Reps are alternating, so 10 means 5 on each leg, etc...


0:00-10xEasy

2:00-10xEasy

4:00-10xEasy

6:30-8xModerate

9:00-8xModerate

12:00-8xModerate

15:00-6xKinda Hard

18:00-6xPretty Hard

21:00-6xReally Hard


PART 2

AMRAP 8

-16 Alt. Overhead Standing Lunges

-16 Sit-Ups


All barbells controlled to the ground.


95/65, Strict Sit-Ups

75/55, Strict Sit-Ups

65/45, Butterfly sit ups

55/35, Butterfly Sit-Ups, front rack lunges if needed


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