Warm Up
5 Rounds
100 M. Sled Drag (Go light for the warm up)
THEN…
2 Round:
-10 Weighted Lunges (5 each leg)
-10 Box Step Ups
WOD:
14 Min AMRAP (As Many Rounds and Reps As Possible in 14 Minutes)
-20 Barbell Front Rack Lunges
-16 Box Jumps
Suggested Weight / Box Height
Men: 75# / 20-24″ Women: 55# / 16-20”
Goal: 5-8 Rounds
COACHES NOTES
We are shooting for a pace of 1:45-2:45 per round today. Choose a weight on the lunges that you can complete all 20 reps in 1-2
sets the whole way through. For the box jumps, stay focused on the box and a soft landing. Consider resting on top of the box rather than on the ground, it will help you keep it to a minimum!
BARBELL FRONT RACK LUNGES
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.
CUSTOMIZATIONS
-Go lighter (Sandbag)
-Plate to Chest Lunges
-Front Rack Step Ups
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don’t have something to jump ON – find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
-Step Ups
-Jump Overs