Tag Archives: Reverse Lunges

Overhead Presses and Lunges

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1 round of

  • Max Reps Strict Press @ 80% of 1RM

Rest 2 minutes then 4 rounds of

  • 10 x Strict Press @ 50% of 1RM
  • Rest 2 minutes

Then EMOM for 10 minutes

  • 10 x Overhead Reverse Lunge with Empty Bar/20kg (5 per leg)

Finisher – For time 2 rounds of the following, rest as needed between rounds.

  • Row 500m

Results: Assuming a 145lbs/66kg 1RM Strict Press, used 115lbs/52kg for part 1 – 7 reps. Used 70lbs/32kg for part 2. Finisher 1:45 / 1:52.

Bench Press then Sandbag G2OH, Pull Throughs and Lunges

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Every 2 minutes for 10 minutes, work up to a heavy

  • 5 x Bench Press

Immediately after the final 2 minutes ends, EMOM for 10 minutes

  • 1 x Bench Press @ Max from above

Then 4 rounds of

  • 10 x Sandbag Pull Through (through and back is 1 rep) @ 20kg Sandbag
  • 10 x Sandbag Ground to Overhead
  • 10 x Sandbag Reverse Lunges, alternate legs and shoulder where the Sandbag each rep (l+r=1 rep)

Results: Got to 175lbs/80kg on the Bench. Metcon 12:06.

Streetparking Atlas WOD

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This is a modified version of the Atlas WOD posted by Streeparking on Instagram.

6 rounds for time

  • 400m Row
  • 10 x Toes to Bar
  • 10 x Dumbbell/KB Atlas Lunge @ 14kg/30lbs per hand

1 Atlas Lunge = Reverse Lung L + Reverse Lunge R + Squat with DBs/KBs on shoulders.

Results: 26:49. Used Kettlebells in Front Rack.

Front Squats then Front Squats, Reverse Lunges, Toe Touches and Dips

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Take 20 minutes and work up to a heavy

  • 5 x Front Squat

Then EMOM for 16 minutes rotate through the following stations each minute (4 sets of each)

  • Station 1 – 10 x Alternating Dumbbell Overhead Reverse Lunge @ 16kg per hand (5 per leg)
  • Station 2 – 10 x Weighted Toe Touches @ 8kg (r+l=1 rep)
  • Station 3 – 10 x Front Squat @ 65% from above
  • Station 4 – 10 x Dips

Results: Part 1 – 175lbs. Part 2 used 115lbs for the Front Squats.

John Lewis Memorial WOD

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Taken from WodWell’s Instagram post from yesterday.

For time, complete all 4 sets

2 rounds

  • 21 x Pushups
  • 40 x Situps

Then

  • 80 x Single Dumbbell Overhead Reverse Lunge @ 18kg (Switch hands as needed)

Then 7 rounds

  • 17 x Air Squats
  • 20 x Double Unders

Finally

  • 80 x Dumbbell Step Ups @ 18kg per Hand

Results: 27:40. Splits- 4:12 / 5:48 / 6:05 / 11:35.