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:
2 Rounds:
-200 Meter Farmer Carry
-40 Barbell Back Squat
-30 Barbell Push Press
-200 Meter Dumbbell Shoulder Rack Carry
Rest 2 minutes between rounds
Suggestions
Men: 40# DBs / 75-95# Women: 25# DBs / 55-65# Extra Challenge
Men: 40# DBs / 115#+ Women: 25# DBs / 75#+
Coaches Notes
Two big rounds today. It’s going to be all about where to take smart breaks. It is only two rounds and you get a nice 2 minute break in between so the pace and level of output should be uncomfortable the whole time.
The carries should take about 2:00-2:30 each. You should have to break 1-3 times during each carry. Keep the breaks short.
Choose a load on the squats that you can complete the reps in 2-4 sets. Push presses in 2-3 sets.
When performing these movements, challenge yourself to hold on just a little bit longer than you think you can, think 1-2 more reps.