Tuesday’s WOD


Skill:


3x 100 FT 1-Arm Overhead KB Walking Lunge (50 FT R/L)

**The OH lunge may be scaled to a Goblet Walking lunge or bodyweight walking lunge as needed.


Strength:


Back Squat

Working Weight / Training Max @90% [1RM] or @100% [3RM]. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

1x3@70%ww

1x3@80%ww

1x3@90%ww (no AMRAP)

REST

1xAMRAP@70%ww (deload set)


WOD:


For Time:

Buy-in: 100 FT 1-Arm Overhead KB Walking Lunge (50 FT R/L) (53/35)

--

27-21-15-9

Wall Ball (20/14)

Russian KBS (53/35)

--

Cash out: 100 FT 1-Arm Overhead Walking Lunge (50 FT R/L)


@Home / Scaled option:


For Time:

Buy-in: 100 FT 1-Arm Overhead DB/KB Walking Lunge (50 FT R/L) (50-53/30-35)

--

27-21-15-9

Goblet DB/KB Squats (30-35/20-26)

Russian DB/KBS (50-53/30-35)

--

Cash out: 100 FT 1-Arm Overhead KB/SB Walking Lunge (50 FT R/L)


NOTES: Score Time and record KB weight. The 100 FT walking lunge will be performed as a buy-in and cash-out with 50 FT on the right arm, then 50 FT on the left or vice versa.



Accessory Work:


3 Rounds:

20/15 Cal Bike

15 AbMat Sit-ups**

10 Double DB/KB Deadlifts


**AbMat Sit-ups should be performed in a controlled manner without using the arms.


NOTES: Record Time.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com