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:
10 Rounds:
-8 Barbell Back Squat
-8 Kipping Pull Up
*Strict Pull Up Option:
5 (per round) Strict Pull Up
Suggestions
Men: 115-135# Women: 75-85#
Goal: 10:00-15:00
Coaches Notes
This is a lot of squatting and pull ups today!
And, it is meant to go fairly quick. 1:00-1:30 per round.
Choose a weight on the squats that you can knock out 8 reps without much struggle when fresh. Consider resting with the bar on your shoulders rather than dropping it and having to re-rack it again.
For the kipping pull ups, these are likely going to get more broken up as the workout progresses. Choose a variation that you could do 10-15 unbroken reps of if you were just doing pull ups. In the workout, break them up early. Think 1-2 sets for the first 6-7 rounds. In the later rounds, you might need to break into 3 sets.
CLICK FOR SCALING OPTIONS