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 4 Minutes for 20 Minutes (5 Rounds Total)
-8 Double Dumbbell Ground to Overhead
-12 Dumbbell Thruster
-200 Meter Run
Rest remainder of 4 minute window each time.
**Could also do this version of the workout with your sandbag using:
Sandbag Ground to Overhead Sandbag Thruster
Suggestions: Men: 30-40# DBs Women: 15-25# DBs
Goal: 2:00 – 2:40 Round Times
Coaches Notes
We are looking for full send rounds today. Choose a weight that you can go unbroken the whole way. We’ve suggested going lighter than usual to emphasize the fact that we want you going unbroken. You may even be able to go right into the thrusters after the final double dumbbell ground to overhead.
The first round should be closer to the 2:00 end of the goal range. You should have 1:20-2:00 to rest between each work interval. So, if the first round creeps up around that 3 minute mark, definitely customize something. Shoot for definitely less than a minute on the run. If you think 200m will take longer than that, shorten the distance a bit but make that choice before you start the workout. Try to pick something you can stick with for all 5 rounds rather than making changes mid workout.