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 “THE MUMMY”
For Time:
7 Rounds
Each Round is on a 3-Min Clock
Min 1:
-5 Kipping Pull Up
-10 Barbell Hang Power Clean
-5 Kipping Pull Up
Min 2:
-Max Reps Push Up + Taps
Min 3:
-Rest
*Strict Pull Up Option: 2-3 Reps for Every 5 Kipping
Suggestions
Men: 95# Women: 65#
Goal: Pull Up + Power Clean Goal: All 7 Minutes Push Up + Taps Goal: 80-140 Reps
Coaches Notes
We have lots of pushing and pulling today and this one is going to get spicy!
If you’re unsure about being able to do 5 pull-ups in a row consider a customization that will allow you to get them done within 1 set. For the hang power clean be sure to choose a weight that you can get all 10 reps
unbroken with. Focus on quick transitions. If you’re struggling to complete all the reps just simply cut them back by 2-3 reps but keep the same scheme of pull up, hang power clean, pull up.
For the push up + tap we would recommend breaking these into small sets unless this is a movement you feel very confident in. Keep in mind you have 1 minute to rest before starting your next round so push your intensity and work to the top of the minute. In order to hit the goal, you need to complete 12-20 reps per round. Customize if needed to fit in that rep range.