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
Every 2 Minutes For As Long As Possible (Up to 20 Minutes)
0:00-2:00
-8 Barbell Thruster
-2 Burpee Box Jump Over
2:00-4:00
-8 Barbell Thruster
-4 Burpee Box Jump Over
4:00-6:00
-8 Barbell Thruster
-6 Burpee Box Jump Over
Keep adding 2 Burpee Box Jump Overs every round until you are no longer able to finish in the 2 minute window.
Suggestions
Men: 75# / 20-24″ Box Women: 55# / 16-20″ Box
Goal: Round of 16-20
Coaches Notes
Use a thruster weight that allows for 8 reps to be done unbroken, so you can get right to work on the burpee box jump overs and earn rest before your next 2:00 round.
Your box jump height should allow for a well-paced rhythm, and consider a more conservative pace to preserve energy for thrusters when advancing into the later rounds. Standing on top of the box and stepping down to the other side are good ways to control your pacing a bit in those earlier rounds. On the other hand, staying low and jumping down will help you squeeze out a few more reps in those later rounds!