Posts Tagged ‘Alternating Split Lunges’


4 RFT:

800m Run
6 Chinup
12 Ring Pushup
18 Alternating Split Lunge

(Recover to 75% before each run)

Past time to comments:


For time :

50 Air Squats
10 Burpee
40 Situp
10 Burpee
30 Alternating Split Lunge
10 Burpee
20 Pushup
10 Burpee
2min Plank Hold
10 Burpee
20 Pushup
10 Burpee
30 Alternating Split Lunge
10 Burpee
40 Situp
10 Burpee
50 Air Squat

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Alternating Tabata:

Ring Row

Ring Dip

Alternating Split Lunge

Situp


For Time:

50 Air Squats

10 Burpee

40 Situp

10 Burpee

30 Alternating Split Lunge

10 Burpee

20 Pushup

10 Burpee

10 Pullup

2min Plank Hold

10 Pullup

10 Burpee

20 Pushup

10 Burpee

30 Alternating Split Lunge

10 Burpee

40 Situp

10 Burpee

50 Air Squat

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For Time:

50 Air Squats
10 Burpee
40 Situp
10 Burpee
30 Pushup
10 Burpee
20 Alternating Split Lunge
10 Burpee
2min Plank Hold
10 Burpee
20 Alternating Split Lunge
10 Burpee
30 Pushup
10 Burpee
40 Situp
10 Burpee
50 Air Squat

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AMRAP 10:

3 Pullup
6 Ring Dip
9 Alternating Split Lunge

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Friday: 082517 (1-7)

Posted: August 24, 2017 in WOD
Tags: ,

Warm-up:

Warm-up:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride

Gymnastic/Weightlifting/Monostructural:
MetCon:
AMRAP 10:

10-20 Alternating Split Lunge
4 Power Clean (80% of 1RM)
200m Run

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Cool-down:
10 minute Easy Run