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 14 Minutes
-7 Barbell Front Squat
-10 Kipping Pull Up
-7 Barbell Front Squat
Strict Pull Up Option: 5-7 reps per round
Suggestions
Men: 75-135#
Women: 55-95#
Goal: Rounds: 1:00-1:30
Weight: Challenging but Unbroken
Coaches Notes
This workout is designed as a sprint so you can earn rest before each new round.
For the Front Squat, it’s your lucky day to GO HEAVY! We’re scoring your weight too, so challenge yourself. Keep the weight high on the shoulders in an ideal front rack position to optimize an upright torso and properly load your legs. Go fast for 7 unbroken reps and in 15-30 seconds.
The Kipping Pull Up can be done unbroken or strategically broken up into two quick sets. Aim for 30 seconds or less here.
And your last set of squats, go for speed and under 30-seconds again to earn your rest before the next round.
Maintain this consistency to not have too much difference from your fastest and slowest rounds!
CLICK FOR SCALING OPTIONS