Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-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 “MJOLNIR”
5 Rounds
-100 Meter Run
-15 Dumbbell Squat
-12 Dumbbell Shoulder Rack Lunge
-100 Meter Run
-Rest 2 Minutes Between Rounds
Suggestions
Men: 40# DBs Women: 25# DBs
Goal: Each round between 2:00-2:30
Coaches Notes
We want you to run HARD every time! The run should take no more than 30 seconds. If you can’t run for space or weather reasons, you can do 30 seconds of mountain climbers, hop overs, or double unders in place of each 100m run.
Choose a load on the squats that you think you can complete 15 reps unbroken the whole way. There is a lot of leg action today so keep in mind that you’ve got lunges right after the squats.
For the lunges, remember that for 12 reps, it is 6 per leg each time. These should be completed unbroken the whole way also.