WOD – DAY 1

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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 “TUTANKHAMUN”

14 Min AMRAP

(As Many Rounds and Reps As Possible in 14 Minutes)

-12 Alternating Unweighted Lunge
-8 Box Jump
-2 Barbell Deadlift
-12 Alternating Unweighted Lunge 8 Box Jump
-4 Barbell Deadlift
-12 Alternating Unweighted Lunge
-8 Box Jump
-6 Barbell Deadlift
…Continue Increasing Deadlift Reps by 2

Suggestions

Men: 20-24″ Box | 155-225# Women: 16-20″ Box | 105-155#

Goal: Round of 14s-18s

Coaches Notes

So, for this one, the lunges and box jumps stay the same each round, but the deadlift reps go up by 2.

For the lunges, focus on keeping your forward shin vertical and drive out of both your front heel and back toes every rep.

Your legs will be super tired when you approach the box so make sure you’re ready to clear the edge. Drop to a lower height if you’re worried you’re gonna eat it.

The deadlift weight you choose should be moderately heavy. You should feel confident that you can do it for 10 unbroken reps, when fresh. That doesn’t mean go unbroken through 2-4-6-8-10, though. It’d be smart to do sets of 2-5 reps at a time, making sure to reset in a good position for every rep.

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