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 Rounds
One Round is:
-15 Kipping Pull Up
-15 Barbell Thruster
Rest 1 Minute
-400 Meter Run
Rest 2 Minutes Between Rounds
Strict Pull Up Option: 8-10 reps
Suggestions
Men: 75-95# Women: 55-65#
Coaches Notes
One round includes the pull ups, thrusters, 1 minute rest, AND the run. After the run you’ll rest 2 minutes before starting the next round. Do this for 3 total rounds.
Focus on efficiency with large kip swings as you complete the pull ups in as few sets as possible. When customizing, consider which option will allow
you the greatest, uninterrupted bouts of intensity. Aim to be done in under 45 seconds.
Choose a weight on thrusters you can muscle through for all 15 reps unbroken. It’ll be a challenge, but keep a steady breathing pattern and put power in your legs to help drive the weight into the squat and overhead. You should also be done here in 45 seconds or less.
The goal is to complete the runs at a FAST pace. Challenge yourself to make these uncomfortable. Customize as needed to be completed in 2:15 or less.