Posts tagged lunge
Workout of the Day - March 7, 2019

Strength
Hang Clean:
- 3x8 @ Medium Weight
- 55%, 60%, 65%

Skill
- Pistol practice for 10 minutes

Partner WOD
For time:
- 100m Sprint (1 Partner, then the next)
- 80 Jumping Lunges (Split reps)
- 100m Sprint (1 Partner, then the next)
- 40 Front Squats (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#) (Split reps)
- 100m Sprint (1 Partner, then the next)
- 20 Man Makers (Rx: 35#/15#, L2: 25#/10#, L3: 15#/5#) (Split reps)
- 100m Sprint (1 Partner, then the next)
*Only 1 partner working at a time

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Workout of the Day - December 24, 2018

12 Days of Christmas WOD

1 - Deadlift (Rx: 225/155)

2- Burpees

3- Pullups

4- Push ups

5- Toes-to-bar (L2: Knee Raises)

6- Shoulder to Overhead (Rx: 95/65)

7- Box Jumps (Rx: 24”/20”)

8- Lunges

9- Sit Ups

10- Ring Rows

11- Kettlebell Swings (Rx: 53/35)

12- Front Squats (Rx: 135/95)

* Complete 1- Deadlift, then 2 Burpees, 1 Deadlift the 3 Pull Ups, 2 Burpees, 1 Deadlift…etc)

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Workout of the Day - July 28, 2018

"Moszer"

9 rounds for time:

  • 200 Meter run
  • 6 Air Squats
  • 6 Pull Ups
  • 6 Box Jumps 24/20
  • 6 Burpees
  • 6 Sit Ups
  • 6 Lunges
  • 6 Kettlebell Swings 53/35, 35/20

In honor of Fargo, ND police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.