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:
Every 4 Minutes for 20 Minutes
(5 Rounds Total)
-100 Meter Farmer Carry
-12 Dumbbell Shoulder Press
-24 Kettlebell Overhead Swing
Suggestions
Men: 40# DBs / 40-55# KB/DB for Swings
Women: 25# DBs / 25-35# KB/DB for Swings
Goal: Keep Rounds Under 3:20 – Shoot for Unbroken Swings – Challenge Yourself!
Coaches Notes
Just like the notes at the top and the goal states, you should have plenty of time to work in each round. The challenge should come from the weight of the presses and the unbroken kettlebell sets rather than trying to get through this as fast as you can.
Choose a weight that you can do 12 shoulder presses unbroken in the first round then try to hold on to that or only break once in the later rounds. Take a few seconds to rest and regroup after the carries so you can set up properly and go for those bigger sets on the press.
Likewise with the swings, rest a little before after the presses before you start swinging. Remember to be aggressive with the hips so you don’t have to rely on your shoulders to get the weight overhead.
Keep in mind you can use different loads for all movements. Go with something on the farmer carry that you only need to break once if at all in every round.