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 “THOR”
Every 3 Minutes Until Completion:
-100 Meter Farmer Carry
-20 Alternating Dumbbell Hang Power Snatch
-Max Reps Push Up + Taps
(With remaining time in 3 minute window.)
Keep going until you complete 100 Push Up + Taps
Suggestions
Men: 40# DBs Women: 25# DBs
Goal: 15-21 Minutes
Coaches Notes
This one is going to be a mental challenge for sure! You should get about a minute each round to get after the push up + taps. You’ll need to find the sweet spot as far as how to break those up in a way that you are working for as much of that minute as possible.
The carry is going to take about a minute. Try to hold on for the full 100m or at the most break once at the turn around point. Your grip is going to be taxed from the carry so when you get to the hang snatches, make sure you are being extra explosive from the hips. Another reason to really try to recruit the lower body in the snatches is to save your upper body for the push up + taps. Choose a weight that you can complete the snatches in 1-2 sets each time. Each rep counts towards your total so 20 alternating is 10 per arm.
Choose a variation on the push up + taps that you can do at least 5 reps at a time. You may be able to do some bigger sets at the beginning but as the workout progresses, more breaks will be needed. To hit the goal you’ll need to get 14-20 reps per round.