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WOD
“Rack It”
3 Rounds for time:
16 Dumbbell front rack lunge (50lbs/35lbs)
400 meter Run
16 Strict sit ups
STIMULUS
Total time: Sub 12 Minutes
White Board Chat:
Happy President’s Day and welcome to the new week! We have a run sandwiched by some lunges and sit ups on tap for today. The loading for the front rack lunge should be a moderately heavy load that will allow us to go unbroken for the duration of the workout and should take us less than :40 to complete consistently throughout the workout. Our 400m should be taking us under 1:45 consistently and our strict sit ups should be an option we can hold unbroken and finish in under :30 for the balance of the workout. Hit it!!
Modifications
- Dumbbell front rack lunge
- Decrease the load to allow us to go unbroken and have the loading feel moderately light
- If we are unable to lunge, but can squat, perform DB front squats
- If we are unable to squat, perform step ups( with a light load if possible) on a lower box to keep cycle time faster, relative to what it normally would
- 400m Run
- If running 400m will consistently take us over 1:45 to complete, run 200m
- If running is out of the cards, bike 800m
- Strict sit ups
- If performing 16 strict sit ups will take us over :30 to consistently hold, perform 10 each round
- If strict sit ups aren’t in the cards, perform ab-mat sit ups