Gettin’ Leggy
Hey friends! Today we’ll be working on some individually focused leg strength followed some more shoulder strength and endurance in the WOD.
First, the strength focus today is barbell back-rack lunge steps. This will really focus on strengthening the posterior chain (hamstrings and glutes) and you will feel this working during the class, so be sure to scale the weight accordingly.
The work will be done in an 8-minute EMOM where each minute you will do 4-5 lunges PER LEG (8-10 total per minute). The weight for the barbell should not exceed 50% of your body weight. Focus on the drive up through your heel on the front leg.
Once the strength work is done, you will keep the 50% bodyweight on your barbell for WOD, which is an AMRAP 12 of these three movements. 10 Back Squats (50% BW), 8 push ups, 3 pull-ups. We keep to these basic bodyweight movements to continue to build strength and endurance through your shoulders, chests, and arms.
This one is WAY better than chelsea, but allows you to utilize the same movements in smaller, bite size pieces. The goal is to keep moving, so do that and have fun!
STR: EMOM 8
Back-Rack Barbell Lunge Steps (50% body weight)
WOD: AMRAP 12
10 Back Squats (50% BW)
8 Push-Ups
3 Pull-Ups
WoD: 7 + 10 @ 75#, 20″ box (learned my lesson from last week)
Then it rained a lot.