WOD 23/05/2025

WORKOUT: 15 Minute AMRAP

10 Double DB Overhead Lunges (1 Arm extended, 1 Arm front rack)

22.5kg/15kg

200m Run

2 Rope Climbs/4 Rope lowers

BEG: 12.5kg/9kg

INT: 17.5kg/12.5kg

RX:22.5kg/15kg

Purpose/Movement standards: The lunges are there to challenge the core. You can do forward or reverse lunges.. However, one weight must be fully extended above head – lock out, think bicep to ear and the opposite weight will be in the front rack position. They can alternate arms every 5 lunges.

The run is meant to be at 70% their max effort to recover from the lunges. The rope climbs will also tax your’ legs so make sure you remind them not to rush up and down the rope.