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:
-50 Double Unders / 100 Single Unders
-15 Barbell Hang Power Clean
-50 Double Unders / 100 Single Unders
-12 Barbell Hang Power Clean
-50 Double Unders / 100 Single Unders
-9 Barbell Hang Power Clean
Rest 2 Minutes
-9 Barbell Hang Power Clean
-50 Double Unders / 100 Single Unders
-12 Barbell Hang Power Clean
-50 Double Unders / 100 Single Unders
-15 Barbell Hang Power Clean
-50 Double Unders / 100 Single Unders
Suggestions
Men: 95-115# Women: 65-75# Score:
Total Time Goal: 12:00-16:00
Coaches Notes
Perform each controlled set of double unders / single unders in 1:00 or less. If you’re going over that time, cap it there and move on.
Complete 6-10 reps of power cleans unbroken should help you determine the weight.
Use this as a reference and adjust reps and weight accordingly to keep it within today’s goal time.
Regulate your breathing and heart rate while focusing on every rep!