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
-100 Meter Run
-5 Barbell Deadlift
-5 Barbell Thruster
-100 Meter Run
-10 Barbell Deadlift
-10 Barbell Thruster
-100 Meter Run
-15 Barbell Deadlift
-15 Dumbbell Thruster
Suggestions
Men: 75# Women: 55#
Goal: 13-20 Minutes
Coaches Notes
Push the intensity on the runs, but save enough energy to get through the weighted movements efficiently.
Keep your back flat and core braced moving through each set of deadlifts. Challenge yourself to hold these unbroken throughout all 3 rounds.
On the thrusters, use your legs to power out of the bottom of the squat and powerfully extend the hips to push the barbell off of your shoulders to overhead.
Aim to complete each round between 4:30-6:45.