Wednesday 20220105

Workout – Metcon (Time)


50’ Double Dumbbell Front Rack Walking Lunge (50s/35s)
20 Double Dumbbell Deadlifts (50s/35s)
10 Bar Muscle Ups OR 30 Chest to Bar

-Rest 2:00-

100’ Double Dumbbell Front Rack Walking Lunge (50s/35s)

2 Rounds:
10 Double Dumbbell Deadlifts (50s/35s)
5 Bar Muscle Ups oR 15 Chest to bar

-Rest 2:00-

150’ Double Dumbbell Front Rack Walking Lunge (50s/35s)
5 Rounds:
4 Double Dumbbell Deadlifts (50s/35s)
2 Bar Muscle Ups or 6 Chest to Bar

Target time each set: 3:30-4:30 minutes
Time cap each set: 7 minutes


50’ Walking Lunge
20 Kettlebell Sumo Deadlifts (light)
10 Jumping Pull Ups
Rest 2:00

100′ Walking Lunge
2 Rounds:
15 Kettlebell Sumo Deadlifts (light)
8 Jumping Pull Ups

Rest 2:00

150 Walking Lunge
5 Rounds:
10 Kettlebell Sumo Deadlifts (light)
6 Jumping Pull Ups

Accessory – Warm-up (No Measure)

Spanish Squat
4 sets: 15 reps
*Build to a moderate weight; stay the same or build across sets
Focus: Anchor a thick resistance band to a rig at knee height. Step into band and place band on the back of the calves below the knees. Hold a KB or DB in a goblet position and squat to parallel and lean back slightly against the band. Squat just below parallel and push the leg back into the band while standing. Done properly, athletes will feel constant tension in the quads throughout this movement. Perform with bodyweight only at first to get a feel for proper loading throughout range of motion. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

Accessory – Warm-up (No Measure)

Seated Dumbbell Calf Raise
4 sets: 15-20 reps
*Build to a moderate/heavy weight; stay the same or build across sets
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge

Cooldown – Warm-up (No Measure)

1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
* If time permits


Posted in WOD

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