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
-12 Toes to Bar
-OR- 18 Alternating V-Up
-20 Alternating Barbell Front Rack Lunge
-400 Meter Run/ OR Row
**This version could also be done with:
Sandbag Front Rack Lunge
Suggestions
Men: 75-115# Women: 55-75#
Goal: 17-23 Minutes
Coaches Notes
The Toes to Bar reps here might push you into the fatigue zone, so consider breaking these up into smaller sets of 4-6 reps with very brief breaks. Aim for 1:00-1:30 seconds for these.
The Lunges are 20 reps total, so 10 reps on each side alternating. Maintain a good rack position to focus on loading your front leg and driving up through the entire foot. Use the back foot for balance, but also keep it light on tension. Give yourself 1:15-1:45 here.
Keep a sense of urgency on the runs, and challenge yourself to stay moving at a consistent pace across all 4 Rounds. Customize the distances as necessary to complete in the 2:00-2:30 window.