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 Sets
Each Set is a 5 Min AMRAP
(As Many Rounds and Reps As Possible in 5 Minutes)
-5 Kipping Pull Up
-7 Barbell Deadlift
-9 Box Jump
Rest 1 Minute Between Sets
Strict Pull Up Option: 2-3 reps
Suggestions
Men: 95-135# Women: 65-85# Goal: 4-6 Rounds
Coaches Notes
For this workout, we are looking at 15 Minutes of total work time. Each of the 3 Sets is 5 minutes, and you will rest 1 Minute between each set. During the 5 Minutes of work, you will complete as many rounds as possible of the 3 movements.
5 Kipping Pull Ups should take 20 seconds or less. Exaggerate a big kip to generate lots of upward momentum to help you get an effortless pull and your chin over the bar. Customize as you need to so this can be completed unbroken.
7 Deadlifts can be done unbroken and in about 30 seconds or less. Keep your shoulders pulled back and down, as you lift the barbell and squeeze your hips through hard as you stand all the way up. Take a deep breath at the top, resetting your shoulders and core and continue.
Your Box Jump speed might be at a moderate speed, and that’s totally fine. If you’re a ninja with box jumps, go faster. But we recommend that you maintain a speed that smoothly transitions you from the top of the jump to
stepping down. We’re looking at another 30 seconds here at most. You can always customize your height to accommodate this.
Your goal is to complete a round every 50 seconds to 1:15. Keep a running tally going with your total rounds and reps throughout all 3 Sets.