For today’s WOD we will be doing eight rounds of 10 dumbbell walking lunges, 10 toes-to-bar, and 10 push-ups. Please concentrate on your form while performing the lunges. Your front knee shouldn’t push past your ankle, and your front leg should form a right angle every time.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
8 rounds for time:
10 dumbbell walking lunges (35lb, 25lb)
10 toes-to-bar
10 push-ups
A beginner can reduce the number of rounds and modify the movements to complete this WOD. Instead of performing walking lunges, beginners can perform modified alternating lunges. Feel free to make these lunges easier by taking smaller steps, not lowering your knee all the way to the ground, or by using something for balance. Toes-to-rig can be substituted for toes-to-wall, and wall push-ups can be substituted for regular push-ups. Check out the links at the bottom of this page for more information on how to modify these movements. A beginner’s version of today’s workout could look like this:
Scaled 1:
6 rounds for time:
10 modified alternating lunges
10 toes-to-rig
10 wall push-ups
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
8 rounds for time:
10 dumbbell walking lunges (25lb, 15lb)
10 hanging knee lifts
10 kneeling push-ups
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you have picked are too easy or too difficult.
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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