September 10, 2022

Posted By: Christi

8am-10am: Open Gym
10am: Group WOD

For time:
32 Dumbbell Alternating Lunges, 50/35 lbs
32/28 Row Calories
24 Dumbbell Front Rack Alternating Lunges, 50/35 lbs
24/21 Row Calories
16 Dumbbell Overhead Alternating Lunges, 50/35 lbs
16/14 Row Calories
Goal: Sub 11

Our dumbbell focused workout this week has a fun chipper type feeling. We are starting with some higher reps and descending as the lunge variation gets more challenging. The lunge is written as a stationary and total repetitions with alternating legs. If you would like to do this moving forward feel free to. The row should be a strong and steady pace throughout the workout. If anything, building in speed as you get to the lower reps. Make sure to take a bit enough step that your knee is stacked over your heel and a tight midline on all lunge variations. This will be especially challenging on the overhead one.

Post Work
3 rounds for quality of:
15 Band Pull Aparts
10 Scap Push-ups
10 Plate External Rotations, pick load