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 “ODIN”
10 Min AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)
5 Toes to Bar
-OR- 7 V-Up
1 Dumbbell Atlas Lunge
5 Toes to Bar
-OR- 7 V-Up
2 Dumbbell Atlas Lunge
5 Toes to Bar
-OR- 7 V-Up
3 Dumbbell Atlas Lunge
…Continue adding 1 rep to the Atlas Lunges each round until you run out of time
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Increase to 7 Toes to Bar
Goal: Into the Round of 8s-11s
Coaches Notes
Beware of the 10 minute AMRAP with ascending reps – it will sneak up on you if you’re not careful! You’ll need to find the Goldilocks pace on this one – just right. If you come out too hot and finish the first 5 rounds in the first 3 minutes, the rest of the workout is going to be rough. But, it’s only 10 minutes and if you pace it too much, the workout will be over before you know it.
So, pick a pace that think you can go unbroken on the Atlas lunges through the round of 7. If you need to break them into 2 sets after that, you’ll still be on pace for the goal. Choose a variation on the toes to bar/V-Ups that you can go unbroken on those most if not all the way. They should take 10-20 seconds each time – just enough to break up those lunges.
Remember, 1 Atlas Lunge = 2 Shoulder Racked Lunges + 1 Dumbbell Squat