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
PART 1
7 Minute AMRAP
(As Many Rounds and Reps As Possible in 7 Minutes)
-5 Box Jump
-10 Kettlebell Overhead Swing
-15 Air Squat
Rest 3 Minutes after PART 1
PART 2
Repeat your PART 1 Score for Time
Suggestions
Men: 20-24″ Box | 45-55# KB/DB Women: 16-20″ Box | 25-35# KB/DB
Goal: Part 1: 5-7 Rounds // Part 2: 6:30-7:30
Coaches Notes
We are shooting for 1:00-1:25 per round today for part 1. For part 2, dig deep and see if you can gut it out in under 7 minutes. If you give full effort in part 1, that should be very challenging to achieve for part 2. But you can do it!
Make sure you test out your jumping height and swinging style and technique in your warm up. Make sure that you can move fluidly within and across all three movements. For example, choose a box height that you can immediately jump back up after stepping down from the previous rep. Choose a weight and swing style that you can crank out 10 swings unbroken each time.
And, when it comes to the squats.. make sure you are standing up all the way at the top!