weighted walking lunge

09 April 2019 - WOD

WORKOUT OF THE DAY

A) Strength / Conditioning
Every 4 minutes, for 20 minutes (5 rounds):
25/20 Calorie row
5 Back squats, start @ 65% and build

B) Strength / Accessory
10 minute AMRAP of:
100ft Weighted walking lunges
100ft Single arm farmer’s carry (50ft per side)

For the lunges, choose one of:
* Double dumbbell at the shoulder
* Double kettlebell in front rack
* Aim for loads that challenges you to go unbroken on each movement

03 Aug 2018 – WOD

WORKOUT OF THE DAY

A) Strength
Back squat: 5x5 @ 80%
* Perform a set every 3 minutes

B) Accessory
3-5 rounds, for quality:
30 Weighted walking lunges
12/12 Single arm dumbbell row
30 second weighted side plank, per side

C) Bulletproof Shoulders
1-3 rounds of: 8 Pull-downs with 2 second hold 8 90/90 drill 8 Victory drill