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:
4 Rounds
-8 Toes to Bar
-OR- 14 Alternating V-Up
-16 Alt Dumbbell Shoulder Rack Lunge
-30 Double Unders / OR 60 Single Unders
-8 Toes to Bar
-OR- 14 Alternating V-Up
-16 Alt Dumbbell Shoulder Rack Lunge
-30 Double Unders / OR 60 Single Unders
Rest 1 Minute Between Rounds
Suggestions
Men: 40# DBs Women: 25# DBs
Goal: 3:30-5:00
Coaches Notes
No, it’s not a typo – you’re doing the 8/16/30 TWICE each round.
On the toes to bar, use an efficient kip swing by pulling down with the arms and flexing the core as you reach your toes to the bar. Break these up to as needed to avoid over fatigue. 8 reps should take 30 seconds or less.
Find a stable rack position on your shoulders for the lunges and complete the 16 total reps in under 45 seconds.
Your double unders should be quick and done in 1-2 sets in around 30-45 seconds.