WOD – Mon, May 6

CrossFit East River – WOD

Back Rack Lunge (E :90 x 5 Sets
5 x 10 steps (5/5)
%: 60-70-75-75-75)

Build to sets @75% of you 5RM Lunge test from last Wednesday.

If no measure, build to 3 moderate/heavy sets that allow for an upright posture, tight core, and good pressure in the front and back feet with minimal compensations.

Lunge Most the way (Time)

200m Run

10 DB Farmers’s Lunge FWD Steps

200m run

10 DB Front Racked Lunge Steps

200m run

10 DB Thrusters

200m run

Cap: 13

x: 50/35
Intent – Work on running under leg fatigue. The lunges and thrusters will cause the legs to get tired and members will have to try to keep maintaining and pushing the pace on the shuttle runs.

Target – We want the DB weights to be something members can complete all 3 movements with only 1-2 breaks on each.

Feel – High intensity.