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 “SIF”
6 Rounds
-15 Kettlebell Overhead Swing
-200 Meter Run
-12 Dumbbell Thruster
Rest 1 minute between rounds
Suggestions
Men: 40# DBs / 40-55# KB Women: 25# DBs / 25-35# KB
Goal: 2:00-3:30
Coaches Notes
Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the run, don’t try to “save” yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the run go for it. Then, challenge yourself once you pick up the dumbbells. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.