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:
3 Rounds
-30 Alternating Dumbbell Farmer Step Up
-30 Box Jump
-30 Barbell Push Press
Suggestions
Men: 40# DBs / 20-24″ Box / 75-95# Barbell Women: 25# DBs / 16-20″ Box / 55-65# Barbell
Goal: 16-22 Min
Coaches Notes
Save your grip on the step ups by breaking these up as necessary to prevent too much fatigue in your arms. Be sure to press firmly with the top leg as you go to stand, and control your body back down. Aim for 2:00-2:30, with the option to customize to keep it in this time frame by lowering the height and/or weight! Alternating reps means you’ll do 15 reps per leg.
Stay moving on the box jumps and take a brief break if necessary, but motivate yourself to steadily chip away at these in 1:30-2:00.
The push press should be knocked out in 2-3 sets. Do your best to keep your quads squeezed tight and heels down as you drive the weight overhead.