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 Minute AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)
-6 Box Jump Over
-8 Dumbbell Push Press -OR- Dumbbell Push Jerk
Suggestions
Men: 40# DBs / 22-24″ Box Women: 25# DBs / 18-20″ Box
Goal: 10-13 Rounds
Coaches Notes
This one is going to go pretty quick but we don’t want the shoulder fatigue to kick in until at least round 4 or 5. There is no need to sprint out of the gate, you’ll just hit the wall sooner as far as your shoulder stamina is concerned. Focus on a smooth, measured pace.
6 box jump overs is not a huge number, just enough to keep the heart rate up and give you a small break between shoulder to overhead movements. Choose a jumping height that allows you to cycle smoothly through 6 reps in about 30 seconds or so.
For the push presses or push jerks, choose a weight that you can complete the reps in 1-2 sets each time.