Tag Archives: Reverse Lunges

Squat Cleans then Reverse Lunges, T2B and Push Press

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Over 10 minutes accumulate 2 minutes  L-Sit.  Break up as needed.

Every 3 minutes for 15 minutes

  • 1.1.1 Hang Squat Cleans

Then 4 rounds for time

  • 8 x Front Rack Reverse Lunges @ 95lbs
  • 8 x Toes to Bar
  • 8 x Push Press @ 95lbs

Results:  Cleans 105-115-120-125-130lbs. Metcon 6:28.

Back Squats then HSPU, Hang Power Clean and Reverse Lunges

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Inspired by the CF Invictus WOD from from Jan 22.

6 rounds of Back Squats, resting 2-3 minutes per round

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 80-85%
  • Set 4 – 5 reps @ 75-80%
  • Set 5 – 3 reps @ 80-85%
  • Set 6 – 1 rep @ 85-90%

Then AMRAP in 12 minutes of

  • 4 x Handstand Pushups
  • 8 x Hang Power Clean @ 95lbs
  • 12 x Reverse Lungs with Bar in Front Rack @95lbs

Results:   Back Squat 170-185-200-185-205-220lbs.  Metcon 5 rounds plus 3 reps.

Lunges then Push Press, Double Unders and Toes to Bar

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Every 2 minutes for 10 minutes

  • 5 x Overhead Reverse Lunges @ 20kg Left Hand
  • 5 x Overhead Reverse Lunges @ 20kg Right Hand
  • Rest 30 seconds
  • Max Effort Strict Pullups
  • Rest 2 minutes

Based on the CF New England WOD from Jan 3, 2019. 

AMRAP in 12 minutes of

  • 2 x Push Press
  • 2 x Toes to Bar
  • 20 x Double Unders
  • 4 x Push Press
  • 4 x Toes to Bar
  • 40 x Double Unders
  • 6 x Push Press
  • etc.

Adding 2/20 every round until time runs out.

Results:  For the Pullups did 10-8-7-6-6/37 total.  For the metcon did 5 rounds plus 18 reps. 

KBS, T2B, Man Makers and Reverse Lunges

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For time complete all of the following.  The clock stops after the last T2B.

  • 30 x Kettlebell Swings

Immediately followed by 12 rounds of

  • 4 x Man Makers @ 14kg
  • 4 x Overhead Reverse Lunge with Dumbbell in Left Hand @ 14kg
  • 4 x Overhead Reverse Lunge with Dumbbell in Right Hand @ 14kg

Immediately followed by

  • 30 x Toes to Bar

Results:  23:46.