Tag Archives: Lunges

Pullups and Front Squats then Snatch, Renegade Rows, Lunges and Situps

By | | , , , ,
Comments Off on Pullups and Front Squats then Snatch, Renegade Rows, Lunges and Situps

5 rounds

  • 8 x Front Squat @ 60%
  • Rrest 20 seconds
  • 8 x Wide Grip Pullup
  • Rest 2 minutes

Then 5 rounds for time

  • 10 x Hang Power Snatch @ 65lbs
  • 15 x Renegade Rows (r+l=1rep) @ 12kg
  • 20 x Alternating Golbet Lunges @ 24kg (total 10 per leg)
  • 25 x Abmat Situps

Results: Front Squats Squats @ 230lbs. Metcon 25:45… super hard.

Back Squats then Lunges and Double Unders

By | | , , , ,
1 Comment

3 rounds of

  • 10 x Tempo TRX Pike Press with 1 second hold at top

5 rounds to work up to a heavy

  • 6 x Back Squat

Then AMRAP in 12 minutes of

  • 10 x Alternating Overhead Forward plus Reverse Lunge @ 16kg Left Arm (5 per leg)
  • 30 x Double Unders
  • 10 x Overhead Forward plus Reverse Lunge @ 16kg Right Arm
  • 30 x Double Unders

For the lunge, step into a forward lunge then directly step into a reverse lunge on the same leg, then switch legs. Weight stays overhead the whole time on the same arm.

Results: Back Squat 215lbs. Metccon 3 rounds plus 2 reps.

HSPU, DUs, Lunges and Devil Presses

By | | , , , ,
2 Comments

Inspired by the NHS WOD from wodwellcf on Instagram…

12 rounds for time (time cap 30 minutes)

  • 3 x Handstand Pushups
  • 6 x Devil Presses @ 12kg per hand
  • 9 x Dumbbell Lunges @ 12kg per hand in Farmer Hold (r+l=1rep)
  • 50 x Double Unders

Results: 9 rounds plus 23 reps. Double Unders were not there today… lots of breaks.

DU, Situps, Thrusters, Lunges, Power Cleans and Burpees

By | | , , ,
1 Comment

Based on WODWell’s Ignite21 WOD on Instagram.

For time

  • 20 x Burpees
  • 150 x Double Unders
  • 80 x Abmat Situps
  • 60 x Sandbag Thrusters @ 20kg / Wall Balls @ 10kg
  • 40 x Alternating Lunges (r+l=1)
  • 20 x Power Cleans @ 120lbs/55kg
  • 20 x Burpees

Results: First 100 Double Unders unbroken :-). 18:42.