8am-10am: Open Gym
10am: Group WOD
Back Rack Alternating Lunge 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Single leg work today for the heavy element. We are going to be working on lunges with the barbell on our back. If this is a bit concerning for some of you the front rack is another good option that may feel a bit more comfortable. If that’s still a bit nerve racking you can just hold some dumbbells or kettlebells at your sides. Alternate reps till you have 10 total or 5 on each side. You may surprise yourself with how heavy you can go on these if you are “comfortable” with the movement. Make sure you are showing control with the rear knee touching the floor. It should “kiss” the ground and not have you spiking it into the floor. Adjust loading as needed throughout but try to keep loading fairly consistent with your work sets.
Row 2 km
This is an all out effort for time.
Another one we haven’t done in a while but it’s such a valuable “test” or even training element for us. Focus on your pacing building. I like to think of it as the first 500 not being so bad, 500-1000 gets a bit unpleasant, 1000-1500 is a serious dig, 1500-2000 and you’re holding on for dear life. You can either compare your times to previous efforts, set a new benchmark, or just get after it and not worry about the clock. Effort is there and you will get the goal out of the workout.
2min ea. Pigeon Stretch
2-3min Forward Fold