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:
Part 1
-45 Burpee
-30 Kipping Pull Up
-15 Burpee Pull Up
Rest 3 Minutes after Part 1
Part 2
-15 Burpee Pull Up
-30 Kipping Pull Up
-45 Burpee
**Strict Pull Up Option: 15-20 Reps in place of 30 Kipping Pull Ups. Keep Burpee Pull Ups to 15 reps.
Goal: 6:30-9:00
Coaches Notes
You’ve got a nice 3 minute break in the middle of this one so you should be somewhat fresh going into part 2. Because the order of movements is reversed, you may want to treat each part a bit differently.
Find a measured pace on the burpees in part 1. These should take around 3-4 minutes. Choose a variation on the pull up that you can complete at least 5 at a time. 30 reps should take 1:30-2:00. When you get to the burpee pull ups, make sure you know where your feet need to be relative to the bar to smoothly transition out of the burpee into the pull up. From there you can take note of where your hands need to be in the burpee. Once you’ve done that, it’s all about consistency. Try to plant the hands in the same place every time and cruise at a sustainable pace.
For Part 2: The key is to not gas yourself out on the burpee pull ups or kipping pull ups. You’ll want to really dig in and push yourself both physically and mentally on those final 45 burpees. Remember to breathe, keep moving and really turn it up on the last 15 or so reps!
Pull ups not an option? Do this instead:
2 Sets
Each Set is 2 Rounds of:
30 Burpee
20 Bent Over Row/ OR Ring Rows Rest
3 Minutes between SETS
CLICK FOR SCALING OPTIONS