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 “VALHALLA”
-1 Mile Run
Then,
4 Rounds
-10 Barbell Lungester
-20 Kipping Pull Up
**Lungesters= 1 Front Rack BB Lunge each leg, then 1 Thruster= 1 REP
Suggestions
Men: 75-95#
Women: 55-65#
Goal:
Mile Time: 7-10 Minutes Total Time: 20-25 Minutes
Coaches Notes
You’ve got 12-16 minutes to complete the 4 rounds – that is 3:00-4:00 per round. The lungesters should be completed in 1-3 sets the whole way so choose your load accordingly.
Go with a pull up variation that allows you to complete at least 5 reps at a time. That also means, break them up so that you can always do at least 5 reps. If you are capable of doing 20 unbroken pull ups but after that you can only do a few at a time, it’s better to break them early into something more sustainable – maybe 12-8 or 7-7-6.
If you can’t run for space or weather reasons, do:
4 Rounds
-2 Minutes of Continuous Movement
-10 Barbell Lungester
-20 Kipping Pull Up