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 Minute on the Minute for 12 Minutes
5 Push Up + Taps
10 Kettlebell Overhead Swing
Suggestions
Men: 40-55# KB/DB Women: 25-35# KB/DB
Goal: Complete all the work within the minute for all 12 minutes
Coaches Notes
This may feel too easy at first but trust us, it will get very challenging by the end. Set yourself up so that you will get 10-15 seconds to rest/transition at the end of each minute.
Choose a variation on the push up + taps that you can complete 5 reps unbroken the whole way and in around 15 seconds. We want to make sure to have enough time for the swings.
Choose a weight on the swings that you think you could probably go unbroken for all 12 minutes but you will have to really dig deep in order to do so.
CLICK FOR SCALING OPTIONS