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 “FREYA”
Every 5 Minutes for 20 Minutes
(4 Total Rounds)
-16 Kipping Pull Up
-400 Meter Run
-12 Barbell Power Snatch (Ground to overhead)
Strict Pull Up Option: 8-10 Strict Pull Ups per Round
Suggestions:
Men: 75-95# Bar
Women: 55-65# Bar
Goal: 3:00-4:30 (For Each Round)
Coaches Notes
If you get less than :45 to rest in the first round, consider customizing something as that rest is likely to shrink by a good amount by the 4th round and we want you to get at least :30 each time. Choose a variation on the pull ups that allows you to complete 16 reps in 1-3 sets the whole way. So, you should be able to do at least 5 at a time. The run should be around the 2 minute range. If you need to shorten the distance, decide how far you will run before you start rather than adjusting on the fly! Choose a load on the snatches that allows you to complete 12 reps in 1-3 sets each time. Make sure you take a moment to set up properly for each rep.