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:
For Time:
800 Meter Run/ OR Row
-25 Toes to Bar
-OR- Weighted Sit Ups
-25 Barbell Power Clean & Jerk (Shoulder to Overhead)
Rest 3 Minutes
-25 Barbell Power Clean & Jerk (Shoulder to Overhead)
-25 Toes to Bar
-OR- Weighted Sit Up
-800 Meter Run/ OR Row
Suggestions
Men: 75#
Women: 55#
Goal: 20 – 25 Minutes
Coaches Notes
Starting with a moderate run effort that takes around 4-5 minutes, we’re looking for a pace that doesn’t leave you too depleted where you won’t be able to get started with your Toes to Bar or Sit Ups almost immediately. If you need to shorten the distance to something that you can do in 5 minutes, that’s encouraged!
Go for a big set, but not to total failure so that your core fatigue won’t require long breaks. If your strategy is to break these up into 3 sets it could look something like 12, 7, and 6.
The Clean and Jerks can also be done in large sets and don’t be afraid to push the throttle here since you have your rest coming up! But if you choose to do smaller, quicker sets, 7-6-6-6-5 would work nicely. Just don’t rest too long between sets. Once you feel some grip fatigue, focus on using your hips to get the weights moving more efficiently.
After your rest, we’re going in reverse order now so your strategy may switch up a bit but we want the higher intensity to be targeted toward the final run. Break up your Clean and Jerks, and Toes to Bar as necessary to save your energy for a big finish and strong effort.
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