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
3 Rounds
-50 Double Unders / 100 Singles
-20 Barbell Shoulder Press
-200 Meter Run
-30 Barbell Push Press
Rest 2 Minutes Between Rounds
Suggestions
Men: 95# Women: 55-65#
Coaches Notes
Your shoulders are going to be screaming in rounds 2 and 3! Take the time to warm them up well today.
If you go with the double under options, you should be able to perform 20 unbroken reps at a time and get those 50 done in a minute or less. The single unders are an awesome option no matter what and would give your shoulders a chance to “rest” in this workout.
Go with a weight that allows you to knock out the alternating presses in 3-4 sets and the push presses in 2-3 sets. You probably should be confident that you could do them in fewer sets, but breaking up would be smart to stay somewhat consistent across all 3 rounds.