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:
-400 Meter Run/ OR Row
-50 Barbell Front Squat
-400 Meter Run/ OR Row
-35 Barbell Squat Clean
-400 Meter Run/ OR Row
Suggestions
Men: 95# Women: 65#
Goal: 10 -15 Minutes
Coaches Notes
This one is straightforward and will push your intensity! We want you tackling the runs/ rows with solid effort. Aim to keep each 400 meter in the 2:00-2:30 window.
For the Squats, go with a weight that you can knock out a set 20-30 reps with from the jump. Get the remaining reps done in another 1-2 sets with short breaks in between. Focus on a strong drive out from the bottom of your squat and stand up tall for a deep inhale before continuing. These could be done as fast as 2 minutes but should not take longer than 4 minutes.
Your legs are gonna be pretty tired by the time you get to the squat cleans. Do your best to hang onto the weight for 5-10 reps at a time. If you’re not already wrapping those up by the 12 minute mark, just stop there and head out for your last run/row.
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