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: “HOCUS POCUS”
For Time:
-30 Unbroken Kettlebell Overhead Swing
-30 Unbroken Barbell Squat Clean
-30 Unbroken Kettlebell Overhead Swing
-30 Unbroken Barbell Thruster
-30 Unbroken Kettlebell Overhead Swing
-30 Unbroken Barbell Front Squat
-30 Unbroken Kettlebell Overhead Swing
*Rest as needed between each 30 rep set. Only one time
through.
Suggestions
Men: 40-55# KB/DB (Swings) / 75# Women: 25-35# KB/DB (Swings) / 55#
Goal: Keep everything unbroken Goal: 12-17 Minutes
Coaches Notes
Wow. Soooo, like it says, each movement is meant to be done unbroken. Make that the priority over a faster time today. Rest up between movements. It should take roughly 1:00-1:30 to complete 30 unbroken reps. You could rest a full minute between movements if you need to and still hit the goal time.
Know that your grip will become a factor, especially in those later rounds of swings.
Remember to be explosive with the hips in the cleans, swings, and coming up out of the thrusters. We want to be as efficient as possible when trying to knock out 30 reps at a time.
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