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
7 Rounds For Time
-7 Toes to Bar
-7 Barbell Front Squat
-14 Box Jump
**If doing V-Ups / Alternating V-Ups increase reps to 11 each time.
Suggestions
Men: 95-115# Women: 65-75#
Score: Total Time
Goal: 11-16 Minutes
Coaches Notes
We are shooting for roughly 1:30-2:15 per round today. Choose a variation of the toes to bar (or V-Up) that you can complete in 1-2 sets the whole time. Break them up early to avoid going to failure later. Unless you feel like you can go unbroken on the toes to bar for all 7 rounds, probably a good idea to break them up before you think you need to.
Choose a weight on the squats that you can go unbroken the whole way. It’s only 7 reps per round and 49 all day, so this may be an opportunity to go a bit heavier than usual.
For the box jumps, try to find a consistent pace. It shouldn’t be super comfortable but also shouldn’t be a lot of stopping and starting. If you do need to rest, try resting on top of the box. That will help you keep things moving.