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 “MIMIR”
-6 Barbell Push Press
-3 Box Jump Over
-9 Barbell Push Press
-6 Box Jump Over
-12
-9
…Keep adding 3 reps per movement per round until you complete
-21 Barbell Push Press
-18 Box Jump Over
Rest 5 Minutes
Then, go back down by 3 reps each time. So,
-21 Push Press
-18 Box Jump Over
-18 Push Press
-15 Box Jump Over
…
6 Push Press
3 Box Jump Over
Suggestions
Men: 75# Women: 55#
Goal: 19-25 Min
Coaches Notes
Oh man – simple but brutal. We’re looking for each part to take 7-10 minutes. If the first part takes you near or over 10 minutes, consider customizing one of both movements to allow for a quicker pace on the second part. As always we would love to see you actually jump for the box jump overs, so even if you need to lower the height significantly because this is new for you – even if it’s only 8″ that is great! Sets of the push press do NOT have to be unbroken, but you shouldn’t have to break TOO much.
If you are breaking into smaller sets than say 5s – you probably went too heavy.