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:
7 Rounds
Each On a 2 Minute Clock
-200 Meter Run
-Max Reps Push Up + Taps
Rest 1 Minute Between Rounds Suggestions
No weight needed today!
Goal: 70-120 reps
Coaches Notes
For each round, you’ll run 200 meters then spend any time remaining in the 2-minute window to do as many push up + taps as you can. After 2 minutes are up, you’ll rest 1 minute before starting the next round.
Keep the running pace hot so you can make it back with plenty of time to accumulate lot’s of push ups. The goal is to hit somewhere between 10-18 reps per round. Feel free to customize to a version of the push up that allows you to accomplish this. Some great options include knee resting on the floor or hands elevated push up + taps.