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:
2 Rounds
-20 Bar Facing Burpee
-50 Barbell Back Rack Lunge
-20 Bar Facing Burpee
Rest 3 Minutes Between Rounds
Suggestions
Men: 75-95# Women: 55-65#
Goal: 4:00-6:30
Coaches Notes
For this workout, your score will be the times for each round. Your second attempt will be more taxing as fatigue naturally sets in, but push yourself to stay within a minute or so of your first round’s time.
Start your first set of Burpees with a consistent yet urgent pace. The speed at which you move for your first 10 should be maintained for the second half to complete them all in 1:15-2:00 for each set. Push to go faster on the second set of 20 reps.
On the Lunges, make sure the bar is resting in a high position on your back. This will help you to keep more of an upright torso during each rep so you can focus on your legs to do the heavy lifting. If you do need to break, you can rest at the top or safely dump/re-rack the bar to shake out your legs and catch your breath. The rest should be very quick to allow for a quick shakeout before you get back to it so you can be done in 2:00 or less.