Warm Up
3 Rounds
20 Seconds (running clock) for each movement: Jumping Jacks
–Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD
Every 2 Minutes for 20 Minutes
0:00 – 2:00
-200 Meter Run
-Max Reps Alternating Dumbbell Bent Over Row
2:00 – 4:00
-200 Meter Run
-Max Reps Alternating Dumbbell Shoulder Press
This ends up being 5 rounds of each – alternating what the MAX REPS are each time.
Suggestions
Men: 40# DBs Women: 25# DBs
Goal: 100-180 Reps
**Each rep of each arm counts. So row right right arm is 1 rep, row left arm
would be rep 2…..and so on.
Coaches Notes
For scoring purposes, all you need to do is keep a running count of your total reps. If, in the first round, you get 16 bent over rows, then you would start counting the shoulder presses at 17. You are looking at 10-18 reps of each movement each time.
These do not, and most likely should not, be unbroken. You’ll have about a minute in each interval for the rowing or pressing. So think about 2-3 sets in that time. Both the rows and the presses should be performed in a controlled manner with focus on proper technique.
You might end up with some bigger sets in the early rounds. Expect that the reps will fall off a bit in the later rounds as fatigue sets in.