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Wednesday, March 8


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RXD
Part 1:
Find your heaviest 6rep (3 each side) Front Rack Backwards Step Lunge
Part 2:
3 Rounds
AMRAP 2min
6 Front Rack Backwards Step Lunge (@55% of Part 1)
4 Front Squat
Rest 1min
FIT
Part 1:
Find your heaviest 6rep (3 each side) DB Front Rack Backwards Step Lunge
Part 2:
3 Rounds
AMRAP 2min
6 DB Front Rack Backwards Step Lunge
4 DB Front Squat
Rest 1min

The legs may be a little sore today for those who did yesterday’s Workout. So, we are using the majority of the Warmup to focus on Dynamic Mobility and some Static Mobility work to help get some blood flow back in those sticky bits!

Scoring

Part 1: Record heaviest set of 6 Lunges (3 each side).

Part 2: Total Rounds and Reps (add up all the rounds and reps for all 3 rounds).

WOD Goal

Go as heavy as possible with the Lunges while maintaining a good position. Focus more on form and less on how much weight you can lift. Most likely, you will fail before this becomes an issue. As mentioned above, the Front Rack Lunge is unforgiving when it comes to stability.

Beyond RXD

Power clean
3-2-2-1-1-1

NOTE: Quickly build to a heavy single
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