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:
4 Rounds
-400 Meter Run/ OR Row
-15 Barbell Bent Over Row
-20 Alternating Dumbbell Farmer Step Up
**This version could also be done with:
Sandbag Bent Over Slam
-AND- Sandbag Shoulder Step Up
Suggestions
Men: 95# Barbell / 40# DBs / 20-24″ Box Women: 65# Barbell / 25# DBs / 16-20″ Box
Goal: 15-20 Minutes
Coaches Notes
There’s no rest between rounds on this one so find a pace from the start that you’re fairly certain you can hold across all 4 rounds. That means not going too hard out the gate.
For the bent over rows, keep the shoulders pulled back and down the entire time. Choose a weight that is challenging but allows you to maintain a flat back. If you feel you’re having to jerk your chest down to make contact with the bar, you either need to rest before continuing so you can maintain a better position or you went too heavy and you need to lower the weight.
For the Step Ups, try to do most of the work with the stepping leg and limit how much you push off the bottom foot. Like with the rows, you’re performing 10 per side. If you’re having trouble keeping these within 1:00-1:30, consider lowering the weight of the dumbbells and/or height of the box.
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