2015-02-09

MONDAY WORKOUT

Awkward loading Monday??  Let's do it!

STRENGTH:
You will have 15-20 minutes to find the heaviest load possible for a 25 foot Double KB/DB Overhead Walking Lunge...

Make sure to lightly kiss your back knee to the floor & stand up tall every rep...

WORKOUT:
10 Strict WEIGHTED Toes 2 Bar (4-6#/8-10#)(Sub: Regular T2B)
:20 L Sit Hold on a Box
:30 Chin Up Hold (Arms must be bent 90 degrees or deeper)
:45 Handstand Hold
1:00 Weighted Goblet Squat Hold (53#/70#)(No elbows on knees)
:45 Handstand Hold
:30 Chin Up Hold
:20 L Sit Hold on a Box
10 Strict WEIGHTED Toes 2 Bar (4-6#/8-10#)
(12 minute cutoff)

The time frames CAN NOT be scaled, but weights and movements can be...

POST YOUR BEST LUNGE WEIGHT AND YOUR TOTAL TIME FOR THE WORKOUT TO COMMENTS

5 comments:

CrossFit Hydro said...

Squat Snatch - set of 3 working technique
- 95,125,155,165,175
Then up to a moderately heavy single...
- 180,185,190,195... No misses

Messed with a version of the Sunday class wod..
9 Calories
9 DB Swings (85#)
9 Wall Ball (40#)
15 Calories
15 Swings (70#)
15 WB (35#)
21 Calories
21 Swings (53#)
21 WB (30#)
- 5:35055
(This would be a little short of the total workload if I had done 21-15-9 with a 70lb bell and 35lb wall ball)

Core/hip work:
10 Weighted T2B (4#)
5ea Weighted Step ups work on keeping my hip engaged on the way down (20's)
:20 L Sit Hold
3x (Not for time)

JVB

Emilie Goldsberry said...

40# DB for lunge; 9:58

Anonymous said...

40# DB lunge
11:18 with 4# med ball
Dave

Carla "Vanilla" Vice said...

30 # lUNGE
10:21

Rachel said...

30# lunge
10:40ish (44# for squat hold, K2E)