For Time:
100ft. Walking Lunges
21 Pull-ups
21 AbMat Sit-ups
100ft. Walking Lunges
18 Pull-ups
18 AbMat Sit-ups
100ft. Walking Lunges
15 Pull-ups
15 AbMat Sit-ups
100ft. Walking Lunges
12 Pull-ups
12 AbMat Sit-ups
100ft. Walking Lunges
9 Pull-ups
9 AbMat Sit-ups
100ft. Walking Lunges
6 Pull-ups
6 AbMat Sit-ups
Results
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Congrats to Rob W. for getting consecutive freestanding HSPU’s today after the WOD! Achievement unlocked.
The walking lunge targets the quadriceps, glutes and hip flexors and with enough of them can make a brutal workout (see “400 meters of walking lunges” for time). Using proper technique for the lunge is essential for protecting the muscles of the legs and the knees.
Coaching Tip (Walking Lunge):
- Stand tall
- Abs are “on” or engaged
- Hands are at the sides, behind the head, or on the hips (NOT on the knees as you lunge)
- Step forward in line with the hips with one foot
- Plant the foot so that the knee is over the ankle and NOT forward of the toes
- Bend the rear leg until the rear knee gently touches the ground
- Step up and forward with the opposite leg
- Stand up completely as you move from one lunge to the next
Today’s WOD Demo with Chris Spealler and Eric O’Connor from 2010 (Chris Spealler 6:42, Eric O’Connor 7:01) – video [wmv] [mov]
Friday’s Individual Events for 2013 Reebok CrossFit Games Regionals Released!