WOD Blog
 | Fri, Aug 28 2020 |  |
| Fri Aug 28 2020 | Fri Aug 28 2020 Back Rack Reverse Lunges | 21 Savage |
Fri Aug 28 2020
(No Results Tracked)
MOBILITY and warmup on own
2 Minutes row or bike
Spiderman Hold: https://youtu.be/bsOCVF96r10
Kettlebell Squat Hold:
Banded Shoulder Distractions:
30 Second Ring Plank Hold
10 Alternating Reverse Lunges
30 Foot Single Dumbbell Overhead Carry Each Arm
200m Run
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Fri Aug 28 2020 Back Rack Reverse Lunges
(Weight)
Back Rack Reverse Lunges
On the 2:00 x 5 Sets:
Set 1 - 14 Reverse Lunges (7/side)
Set 2 - 12 Reverse Lunges (6/side)
Set 3 - 10 Reverse Lunges (5/side)
Set 4 - 8 Reverse Lunges (4/side)
Set 5 - 6 Reverse Lunges (3/side)
• Choose weights that allow for full control through the full range of motion.
• Don't slam your knee into the ground.
• Complete all the reps on one side before beginning the other side.
BACK RACK REVERSE LUNGES
• We should be able to keep a vertical torso throughout the entire movement.
• If our torso cannot stay upright throughout the movement, we've gone too heavy today.
• When the bar is on your back, point your elbows to the floor and gently pull the bar down into your traps.
• Take your lunge steps straight back so you don't have a 'tight rope' type of lunge.
• The front leg should be doing most of the work after the back leg gives the initial push off the floor.
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21 Savage
(Time)
WOD '21 Savage'
For Time:
60/40 Calorie Bike or 1000m/800m row or 800 m run
21 Double Dumbbell Front Squats or barbell front squats
21 Double Dumbbell Push Presses or barbell push press
21 Double Dumbbell Hang Clusters or barbell hang clusters
Dumbbells – 50/35s or 35's/20's
Barbell – 95/65 or 75/55
• The expected time range for this piece is between 8-15 minutes
DOUBLE DUMBBELL HANG CLUSTERS https://youtu.be/zQTmQ9wq8NI
• This will be the most challenging dumbbell movement based on the large range of motion
• That being said, let's choose our weight for all 3 dumbbell movements based on this station
• The hang cluster is also known as the 'hang squat clean thruster'
• You can swing the bells inside or outside of the legs for the clean portion of the movement
• After squatting and driving the weight overhead, there is no re-bend of the knees
DOUBLE DUMBBELL FRONT SQUATS https://youtu.be/ZG0vp6l7t-A
• To keep these as front squats, we'll say that you can hold the bells however you'd like as long as the front bells are on the front half of the body
DOUBLE DUMBBELL PUSH PRESS https://youtu.be/mGKJGg3sot4
• Just like in the hang cluster, there is no re-bend of the knees after driving the weight overhead
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