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:
12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
-4 Barbell Strict Shoulder Press
-8 Barbell Push Press
-12 Alternating Barbell Front Rack Lunge
Suggestions
Men: 75# Women: 55#
Goal: 6-8 Rounds
Coaches Notes
Let’s build shoulder stability AND strength! Choose a weight that is challenging for you, but can confidently perform the 4 Shoulder Press, set them down for a quick break (especially in the later rounds) then directly into the 8 Push Press with the help of your legs.
1-2 quick sets on the Push Press that should take around :30-:45. When transitioning to the lunges, you can use this time to set the weights down for another quick breather, to give your shoulders a quick shake out.
The lunges will focus on your legs, so be efficient with your Rack position to give your shoulders a break. Weight should be sufficient for unbroken sets, or break them up for two quick sets in :45-1:00. Remember, for alternating reps, each counts toward your total. So 12 lunges is 6 per side!