5 RFT:
30 ft Overhead Walking Lunges (45/25 plate)
15 Ring Dips
Skill/Accessory work
3 alternating sets, not for time:
Max reps Box Jumps (24/20) - (1 min, 40 sec, 20 sec)
10 Toes to Rings
Post Main WOD time to comments and whiteboard.
Optional Strength WOD
5 x 4 Turkish Get-ups (2 per arm), ascending weights
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Main WOD. This is a CrossFit Football WOD. It's harder than it looks (it's a great feeling getting bushwacked by a simple looking WOD). The lunges are done while moving forward, Crossfit standard = back knee touches the ground, feet come together or on the same line, stand up completely, then make next step, all while holding the weight plate overhead with locked arms.
Execution - you can either mark out a full 30 feet, or 15 feet to go back and forth near the rig.
Optional Strength WOD. You can either switch each rep or do 2 at a time per arm. Rest as needed between sets, but do all 4 reps in each set together. Try to add weight every round, using a combo of KB/DB.
Accessory work/Skill practice. These sets are max effort of PERFECT reps. Best done with partners to watch, count and keep time. Practice here will pay off when these exercises come up in later WODs. Rest and recover as needed between sets. The focus is on the effort inside the set time.
Between sets do the Toes to Rings. Much like Toes to Bar, but requires a different kind of kip since you're not pushing/pulling on a static bar.
Training Videos.
- Thorough discussion/demo of the Overhead Walking Lunge from Paradiso CF. If you're going to wear jeans...wear your husky jeans, not your skinny jeans (rrrrip...)
- Walk through of TGU execution from KB Guru Jeff Martone.