WOD - 110613

Perform 3 rounds of the following:

5 NLC

10 Overhead Lunges

20m Backward Sled Sprint

Finish with 60 seconds total aggregate work of a straddle L variation.

notes:

1) This workout should be performed as a modified giant set. To this end perform the NLC then rest 60 sec, perform the Overhead Lunges (alternate legs on each rep for a total of 5 reps on each leg) then rest 60 sec, finally perform the Backwards Sled Sprint and then rest 5 minutes before beginning the next modified giant set.

2) Add as much weight as possible to all of today’s exercises. Be meticulous in using a full ROM with a moderate tempo.

3) The Overhead Lunges are performed by holding a weight (bar, plate, KB, DB, sandbag etc) with fully extended arms over head and then stepping forward onto the right leg. Go deep enough on the step forward so that the rear left knee gently brushes the ground. Under no circumstances should the rear knee either hit or bounce off of the ground. Return to a stand and repeat on the other side. This would equal two reps.

4) The Overhead Lunges may either be performed traveling forward by bringing the rear leg up or by remaining stationary by bringing the front leg back on each repetition.

5) If you do not have access to a tire or sled for sprints, then possible sled/tire substitutions include: perform the sprints with a weight vest, drag a kettlebell on the ground behind you while sprinting, have a partner pulling backward on you during the sprint with a long strap. The best substitute, and possible even better than the sled sprints, is to run up a very steep hill with a weighted vest.

6) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular. If you are able, add ankle weights to today’s Hip Extensions.

Wrist Routine

FSP pre-reqs

WOD: 3 rounds

5 half GHR

10 Overhead Lunges with 50lbs

20ish m backward tire sled sprints

4x15 bent leg straddle L with about 60s rest in between

3x10 hip ext.

Some leg prehab and stretching to close out.

I love when leg days coincide with laser tag league nights .

THis is going to sound silly, but i dont have access to any weighted things. There is nothing i own that would be physically challenging for me. With the backward sled sprint the onyl thing i can thing o is haveing my wife pull on my arms whil i walk backwards up my stairs. I live in texas though, so there are not many hills. could running up the stair be like a subsitutue? and doing double the lunges becasue i dont have anything weighted?

IJL said:

THis is going to sound silly, but i dont have access to any weighted things. There is nothing i own that would be physically challenging for me. With the backward sled sprint the onyl thing i can thing o is haveing my wife pull on my arms whil i walk backwards up my stairs. I live in texas though, so there are not many hills. could running up the stair be like a subsitutue? and doing double the lunges becasue i dont have anything weighted?

From what I've read stair running is a last resort sub as coming down the steps is just a break...unless your running up several flights . As far as having nothing weighted...texas, hmmm. You got dirt down there? Ha...seriously though, get some old backpacks at a thrift store, online, or you can even use contractor bags from a building supply store(although these will lack long term durability) and fill them with dirt, rocks, sand, etc. I would also def. recommend making a tire sled(crazy easy...have a link somewhere if you're interested) for the pulls as it comes up often and if you have the space it is that much easier not to worry about a sub.