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Lunge Butt
100 Lunges
5 min Wall Sit
100 Lunges
*If you have a vest wear it
General Warm Up
3 rounds of:
1 min Jog in Place
:30 Bottom of Squat
Movement Specific Warm Up
Lunge Mobility:
1 min Right Side Samson
1 min Right Side Pigeon
1 min Left Side Samson
1 min Left Side Pigeon
:30 Front Lunges
:30 Reverse Lunges
:30 Wall Sit
WOD Modifications-
If you don’t have a vest, but you want a little extra spice, load up a backpack and wear it (front or back!)
Lunges- Decrease Reps 80/70/60/50, Step Ups, Air Squats, Hip Thrusts
Wall Sit- Decrease Time 4/3/2 Minutes, Bottom of Squat Hold, Plank Hold, Table Top Hold
Warm Up Round
*with vest or backpack*
10 Lunges
:20 Wall Sit
10 Lunges
WOD Guidance-
Steady pace on the lunges. Each lunge step counts as a rep.
We are accumulating 5 minutes– so break up wall sit into manageable increments that do not require excessive rest between holds.
Question of the Day-
Milk before cereal, or cereal before milk?
Daily Tabata
13:11 and the wall sit had lots of breaks 😫
Wall Sits are so hard! Great work Corin!
13:48 – wall sit is killer!!
Cereal before milk always
Wall sit is taking names today haha! Way to tough them out Bendice!
Lunge Butt – 10:56
Happy Friday Light!
No Tabata WOD today?
QOD: cereal first
This one had you written all over it!
Waiting on the first milk before cereal
Lunge Butt – 12:02
I know you were flying on those lunges Fast Eddie!
Lunge Butt – 13:45
+ 5mi cash out run “with” Dusty and Danielle (we conference called while running haha)
You girls would haha. Love that!
Lunge Butt – 15:01
Yikes.
QOD: I think the real question is who actually puts milk in first and why? What happened to you?
11:55 w #20 vest
Cereal then milk – I could write a book on why
Yikes indeed on lunge butt!
I would agree. I need answers.
13:03 (w. 20#DB in backpack)
Was able to do wall-sits with it for 3:10, the remaining 1:50 was no backpack.
Tabata✅/10
Love that you loaded up the backpack for a weight vest. Good stuff J$
18:01 .. humbled
Steve this one was humble city. Way to check the box and get fitter.
Lunge Butt – 19:31
Tabata – 11 sit ups
QoD: This isn’t a real question. It’s gotta be cereal then milk
Damn Branden you crushed it today!
Agreed.
Lunge Butt – 15:40
Tabata – 10 sit-ups
And got your mobility in too! Point city!
Lunge Butt – 13:38 (that wall sit though… 😭)
QOD – growing up my mom would heat the milk before putting the cereal in, didn’t learn the “proper” way to eat cereal for years (cereal before COLD milk)
That wall sit doe!
I knew there had to be somebody and that’s what makes the world go round!
No Lunge Butt today. Took a rest day. But still need to weigh in that cereal goes in, then nice cold unsweetened rice milk. There is no other way.
Rest Days are part of the program! That’s when you repair those muscles and get stronger!
I’m a big almond milk guy. Never tried Rice Milk. Intrigued.
8 Miles with Lauren in the hiking backpack. We needed to get out of the house haha.
Cereal in, cold almond milk. Milk bothers my stomach.
Green Lantern/Lunge Butt
This is embarrassing 22:44 – The wall sits killed. After 25 sec my legs were shaking. Very stiff on the lunges. Not my day. but 3 1/2 mo. of “perfect attendance”
Duh Cereal then milk, unless making oatmeal, then boil the milk and pour the oatmeal in the pan.
Tabata, but only 8-9 sit ups per round – abs were plenty sore
Lunges were fine – wall sit was tougher – I was able to maintain 2 minutes before I had to start taking mini breaks.
15:50 (wearing backpack-o-beans)
And what sociopath puts milk before cereal?
14:26 w/backpack full of cans