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
Every 3 Minutes for 5 Rounds Minutes 0-2:
-12 Barbell Push Press
-8 Toes to Bar
-OR- 12 Alternating V-Up
With remaining time…
Max Reps Bar Facing Burpee
Minutes 2-3:
Rest 1 Minute
Suggestions
Men: 75-95# BB Women: 55-65# BB
Goal: 35-60
Coaches Notes
In a 2:00 window, complete the push presses, toes to bar and then with the time remaining, complete as many reps of barbell-facing burpees as possible.
Use an explosive hip extension to drive the barbell up from your shoulders and locked out overhead. As you bring it back down, go right into your dip position for the next rep.
Incorporate your lats by pulling down on the bar as you lean back and reach your toes to the bar. Bring your feet down right away as you push your torso forward. Break these up as necessary to avoid too much fatigue through your core.
Keep your burpees steady so you can keep moving for the remainder of the 2:00 window, then rest 1:00 before you start the next the next round.