“Big Gulp, hey guys? Welp, see you later…Chad.
Warm up:
Warmy+
Front Squats:
5 sets 5 reps
6-8 second Eccentric
Take 6-8 Seconds to go down to full depth front squat, then fire back up as fast as possible.
Aim for about 60% of your FS max for Weight
Xfit WOD:
“Lunge Day”
Clock Starts
[0:00-2:00]
40 lunges
Then Max Reps (Wallball, KB Swings, or Burpees depending on what we have for equipment)
Rest 1 Minute
[3:00-6:00]
60 Lunges
Then Max Reps
Rest 2 minutes
[8:00-12:00]
80 Lunges
Then Max Reps
Rest 2 minutes
[14:00-17:00]
60 Lunges
Max Reps
Rest 1 Minute
[18:00-20:00]
40 Lunges
Max Reps
Your score is the number of reps that you get total on the secondary exercise
Cash out:
Chad buys coffee and hires mental health therapist for us to get through HIS suggested WOD above.
No comments yet.