WOD – Sunday 6/16

Spend 2 minutes in Z1
Then, 3 rounds
10t lunges
10 ring rows or 5 strict pull-ups
10 push-ups

Lunge prep – quads and ankles

Back rack reverse lunges – 4×12;AHAP
Looking back to the fourth of May aim to hit something heavier for the 4 sets of 12. You could build within these sets, but if they are done right you should start heavy and simply end a little heavier. That means adding only a small amount of weight after each completed set.

With these lunges, we always harp on good form to stay safe, but if you hold yourself accountable to moving well, the lunges will also be easier. Keeping the knees over the ankle in the front and the knee under the hip in the back will make both legs work equally and will help you move more weight, and do so safely.

“Grab and Go”
15 min AMRAP
400m run
300m row
20 hollow rocks
10 ring rows
Some classic Sunday work. Push this one if your feeling good, or turn down the intensity dial if you’re looking for a good recovery workout.

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