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:
For Time OR For Quality
400 Meter Farmer Carry Rest 1 Minute, Then…
5 Rounds
12 Barbell Shoulder Press
8 Reps of Feet Elevated Inverted Row -OR- 8 Strict Pull Up
Then, After 5 Rounds
Rest 1 Minute
400 Meter Farmer Carry
Suggestions
Men: 75-95# Strict Press / 40# DBs Farmer Carry
Women: 55-65# Strict Press / 25# DBs Farmer Carry
Goal: Focus on quality reps while using weight that will challenge you!
Coaches Notes
You have the option of choosing to perform this workout as one for time or improving quality of movement.
On the carries, keep a firm grip with your shoulders pulled back and down. Engage the core to prevent any leaning on one side. Quality can still be preserved with a fast-paced walk or even a shuffle/jog. Four hundred meters can take 3-4 minutes. Rest 1 minute before the next 5-round part.
Keep the presses strict, meaning no flexion in the knees or hip to assist in any upward momentum from your lower body. All the power of the press should come from your arms, shoulders, and back. Keep the core engaged to prevent overextension. If your goal is to focus on quality, break these up to prevent failing any reps. This can take 30-40 seconds, especially in the later rounds after fatigue has set in.
The rows require a solid planked position and tension from your feet elevated on a secure surface all the way to the hands holding firmly on to the bar. Engage your back and arms as you row and pull your upper body towards the bar. Eight controlled reps take about 20-30 seconds.