Posts Tagged ‘Jumping Alternating Lunge’


WEEK 1: Day: 4

ME Lower Body:
Free Squats: Find 1RM

Compare to: Friday, March 30, 2012

Assistance:
A1: Seated Hamstring Curls with bands: 3×15-20
A2: Side Bends: 3×8-12 (#)

MetCon:
5 Rounds for Time:

10 Squat Thrusts
15 Jumping Alternating Lunges
20 Double Unders

Post time to comments:

Post WOD:
Biceps Exercise of Choice: 3×8-12 (#)

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DE Lower Body:
Speed Squats @40% of 1RM (With Minibands):
10 sets of 2 (#)

Assistance:
A1: Stiff Legged Deadlifts: 3×8-12 (#)
A2: Cable Crunches: 3×8-12 (#)

MetCon:
AMRAP 10:

10 Burpees
15 Jumping Alternating Lunges
20 Double Unders

Post total number of rounds to comments:

Post WOD:
A1: Dumbbell Curls: 3×8-12 (#)
A2: EZ-Bar Wrist Curls: 3×8-12 (#)


DE Lower Body:
Speed Squats @50% of 1RM (With Minibands):
10 sets of 2 (#)

Assistance:
A1: Seated Hamstring Curls with Bands: 3×15-20
A2: Deadlifts: 3×8-12 (#)
A3: Cable Crunches: 3×8-12 (#)

MetCon:
AMRAP 12:

8 Box jumps 24/20″
10 Kettlebell Swings 1.5/1 Pood
12 Jumping Alternating Lunges

Post total number of rounds to comments:

Post WOD:
Biceps Exercise of Choice: 3×8-12