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
4 Rounds
-18 Alternating Dumbbell Shoulder Press
-18 Pull Ups
-400 Meter Run
Rest 1 Minute Between Rounds
**Strict Pull Up Option: 9-12 Strict Pull Ups per Round
Suggestions
Men: 40# DBs Women: 25# DBs
Score: Total Time (Including Rest) – Goal is for each round to be consistent
Goal: 12-20 Minutes
Coaches Notes
We are looking for 3:00-4:15 per round on this one. And, as the goal states, we want to be consistent with our times across each round set a pace at the beginning that you think you can maintain aka don’t go full send!
The alternating strict press should be in one or 2 sets for all rounds. Keep in mind that these will become way more challenging in rounds 3 and 4. 18 reps is 9 on each side. Choose a variation on the pull up that you can complete them in 4 sets or less the whole way. They should take less than 1:15 each time.
For the run, push the pace. You get to rest afterward! Think roughly 2 minutes for each 400m interval.