Warm Up
5 minutes of Rowing/ or Biking
60 Second Squat Hold Then…
2 Rounds with empty barbell:
-10 Front Squats
-10 Strict Press
WOD
“DIECIOCHO”
30 Rounds
-3 Burpees
-1 Lungester
RX Men: 75# RX Women: 55#
1 REP LUNGESTER= 1 left leg lunge forward/ or reverse, 1 right leg lunge forward/ or reverse, 1 thruster.
Score: Total Time
Goal: 15-22 Min
This one is a peacock’s paradise so be warned! It is 30, yes Three Zero rounds. Make sure you pace yourself. Focus on breathing throughout the burpees and moving smoothly throughout the lungesters.
Do a test round or two in your warm up to make sure the load you choose will allow you to consistently complete each round in 45 seconds or less.
Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don’t allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side. Using a sandbag for the lungesters is also a great option.
AND THEN
Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out – finishing with the biceps by the ears! Rib cage down and belly tight.