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 “NILE”
Every 4 Minutes for 16 Minutes
-8 Barbell Shoulder Press
-20 Burpee
-14 Kipping Pull Up
Strict Pull-Up Option: 7-10 Reps Per Round
You can also do this version with:
8 Sandbag Seated Shoulder Press
Suggestions
Men: 75-95# Women: 45-65#
Goal: 2:00-3:15
Coaches Notes
Let’s be honest, this is a burpee workout with some pressing and pulling mixed in. Those 20 reps shouldn’t take more than 2 minutes in any of these rounds. If they are, you need to customize to allow for a quicker pace.
Choose a weight for the presses that allows you to knock out these reps in 1-2 sets. Maybe you break these up into 5 and 3 to save your shoulders a little for the burpees.
Pull ups should be done in sets of 5-7 reps at a time. If you’re doing fewer than that, just make sure you’re getting at least 45 seconds of rest before the next 4-min window starts. If you don’t have a pull up bar – you can swap those out for 14 Barbell Bent Over Rows or 20 Alternating Dumbbell Plank Rows!