Lunge Limited
Sometimes, you’ve got to know your limits. Sometimes you learn them quick. Today’s workout is one of those times: the low KB swings (just to eye level) and deadlifts are generally signs to go real heavy, but after those sets you’ll be needing to pop that kettlebell up into the front rack and go for a lunging walk. Stay frosty, test out that lunge weight before you get started. Unless you’re well prepared, those lunges will turn bad quick.
A good lunge stays rooted with the weight transmitting straight down through an upright torso to the knee grounded right under it, and the front knee directly above the grounded front foot for a nice safe push to standing. Don’t let that knee travel far forward over your toes! If you can’t manage that consistently, you’ll need to drop the weight for the WOD today.
STRENGTH: Bar Muscle Up Day 10/20
(box beat swing and jumps: banded lat press downs: high hips)
WOD:
AMRAP 12
12 Ukranian KB Swings (70/53)
12 KB Deadlifts
50′ front rack lunge steps