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 (not the same as a burpee, look up on you tube)
*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
4 Rounds
-200 Meter Run
-6 Dumbbell Manmaker
-200 Meter Run
-12 Devil Press
Suggestions
Men: 40# DBs Women: 25# DBs
Manmakers: 1 Push Up, 1 DB Row (each arm in the top of the push up), 1 Squat Clean, and 1 Thruster = 1 REP
Devils Press: (With 2 DB’s) – 1 Burpee, and 1 Swing to overhead = 1 REP
**You could also do this version with these sandbag movements:
-6 Sandbag Manmaker
-12 Sandbag Burpee
Goal: 16-24 Minutes
Coaches Notes
Be careful not to peacock this one, guys! Don’t rush through the weighted movements. Find a steady pace that you can hold onto for all 4 rounds. You’re shooting for each round to take 4-6 minutes!! Assuming each 200m run takes 1 minute or less, you’re working with 1-2 minutes for the Manmakers. Test out a few reps in the warm up and make sure you can get 1 rep done in 10-15 seconds. If not, customize it! You should have 1-2 minutes for the Devil Press, too, which is 1 rep every 5-8 seconds. Again, practice in the warm up and customize if needed!