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 “EYE OF RA”
4 Rounds
-25 Unbroken Wall Ball
-200 Meter Farmer Carry
*You could also do this version with:
-25 Unbroken Empty Barbell Thruster
-OR-
-20 Unbroken Sandbag Thruster
Suggestions
Men: 20# ish WB | 40-55# DBs/KBs Women: 13-15# WB | 25-35# DBs/KBs
Score: Total Time
Goal: 12-17 Minutes
Coaches Notes
To meet the goal for this workout aim to get each round done within 3 – 4:15. The unbroken set of wall balls should take roughly :50 – 1 minute and you will then have the remainder of the time to get through your 200 meter farmers carry.
The wall balls are to be done in an UNBROKEN set of 25 reps EACH round. To count as being unbroken there should be continuous movement for the ENTIRE set. Anytime you stop moving by resting at the top of the squat, leaning against the wall, holding the bottom of your squat, letting the ball drop to the ground, etc. – the set is over and you have to start again. Choose a weight or customization that you are confident in for all 4 rounds. The last few reps will be challenging, especially as the rounds go on – do your best to hold on and push through each set!
For the farmer carry, choose a weight that you can get the entire 200 meters done within 2-4 sets. You should have to break but aim for no more than 4 breaks. Keep a steady and brisk walk to eliminate unneeded time under tension.