Double Lunge
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February 20, 2012 |
Beginner |
Intermediate |
Advanced |
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(NA) Roll Out |
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(NA) Warm Up |
Catalyst Athletics Standard Warm-up 500m Row 10 Wrist Circles 10 Elbow Circles 10 Arm Cirlces 10 Over & Back 10 Arm Rotations 10 Tricep Stretch Bend 10 Torso Rotations 10 Bow & Bend 10 Hip Circles 10 Iron Cross 10 Scorpion 10 Waling Lunge & Twist 10 Spiderman Lunge 10 Walking RDL & Leg Swing 10 Kossack 10 Heal-Toe + Drop Lunge |
Catalyst Athletics Standard Warm-up 500m Row 10 Wrist Circles 10 Elbow Circles 10 Arm Cirlces 10 Over & Back 10 Arm Rotations 10 Tricep Stretch Bend 10 Torso Rotations 10 Bow & Bend 10 Hip Circles 10 Iron Cross 10 Scorpion 10 Waling Lunge & Twist 10 Spiderman Lunge 10 Walking RDL & Leg Swing 10 Kossack 10 Heal-Toe + Drop Lunge 10 Ankle Stretch, Squat Knee Circles, Squat Slides |
Catalyst Athletics Standard Warm-up 500m Row 10 Wrist Circles 10 Elbow Circles 10 Arm Cirlces 10 Over & Back 10 Arm Rotations 10 Tricep Stretch Bend 10 Torso Rotations 10 Bow & Bend 10 Hip Circles 10 Iron Cross 10 Scorpion 10 Waling Lunge & Twist 10 Spiderman Lunge 10 Walking RDL & Leg Swing 10 Kossack 10 Heal-Toe + Drop Lunge 10 Ankle Stretch, Squat Knee Circles, Squat Slides |
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(10) Mobility |
Fixing the front rack | Fixing the front rack | Fixing the front rack |
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(10) Skill |
Front Squats/ Lunge |
Front Squats/ Lunge |
Front Squats/ Lunge |
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(10) WOD |
3 rounds 3 Front Squats/ Lunge (45-30) 50 Double Unders *1 Rep is 1 Front Squat 1 Lunge L 1 Front Squat 1 Lunge R |
3 rounds 3 Front Squats/ Lunge (65-50) 50 Double Unders *1 Rep is 1 Front Squat 1 Lunge L 1 Front Squat 1 Lunge R |
3 rounds 3 Front Squats/ Lunge* (115-75) 50 Double Unders *1 Rep is 1 Front Squat 1 Lunge L 1 Front Squat 1 Lunge R |
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(5) Cool Down |
30 seconds total Plank hold 30 seconds total L sit 30 seconds total Plank hold |
30 seconds total Plank hold 30 seconds total L sit 30 seconds total Plank hold |
30 seconds total Plank hold 30 seconds total L sit 30 seconds total Plank hold |
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