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”
3 Sets
Each Set is 3 Rounds
-20 Double Unders / 40 Single Unders
-9 Barbell Front Squat
-7 Toes to Bar
-OR- 7 Weighted Sit Up
Rest 1 Minute Between Sets
Suggestions
Men: 95-115# Women: 65-75#
Goal: 3:00-4:30
Coaches Notes
The way this one works is you’ll perform 3 rounds of 20/9/7. Then you’ll rest 1 minute. Then another 3 rounds. Rest 1 minute. Then another 3 rounds. Done.
Each ROUND should only take you 1:00-1:30, so that your sets stay within 3:00-4:30. That means if you choose to do double unders, they should be mostly unbroken. You might have time for 1-2 trips. If you’re struggling to string reps together today, just go with the single unders.
Choose a weight for the squats that you can likely do unbroken for the first 2 rounds of each set. Then, you should only have to break once to knock those out. Keep your belly braced and squeeze your butt at the top of each squat.
Toes to bar should be done in 1-3 sets. If you struggle with stamina on these, maybe break them up into 3-2-2 from the start and fight like crazy to maintain that strategy.