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 “JOTUNHEIM”
6 Rounds
-10 Dumbbell Farmer Step Ups
-10 Devil Press
-10 Dumbbell Farmer Step Ups
Rest 1 minute between rounds
Suggestions:
Men: 40# DBs | 20-24” box Women: 25# DBs | 16-20” box
Coaches Notes
Ouch! Sorry about your grip, guys.
Find a weight and height for the step ups that allows you to get 10 reps done in 30-45 seconds. Alternating means it’s 5 reps per leg.
Your grip will be taxed going to the Devil Press so really concentrate on using your legs and hips to accelerate the dumbbells upward to relieve the use of your arms some. Those should take 1:15 – 2:00 so choose your weight and pace accordingly.