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: “SET”
Every Minute on the Minute, For As Long As Possible (Up to 15 Minutes)
-6 Barbell Power Clean
-4 Barbell Thruster
Suggestions
Men: 95-115# Women: 65-75#
Goal: Complete 10-15 Minutes
Goal: Challenging but Allows You to Get through at least 10 Minutes
Coaches Notes
For all you barbell cycling lovers – this one’s for you!
Choose a weight that allows you to get through at least 10 minutes of this. If by round 7 or 8 you’re questioning whether or not you will make it – you’re on the right path but do your best to hold on until round 10. Keep in mind you can only score consecutive minutes. So for example if you only complete to minute 8 your score would be: 8 minutes & weight used. That doesn’t mean you have to stop – but that is your score. If you would like to complete 2 more rounds to get a total of 10 in you’re more than welcome.
Take time warming up for this and establishing an appropriate weight for you. The weight should scare you just a bit but you should also be confident in your ability. For the power clean, ideally these are touch and go for an unbroken set of 6 reps. If you do happen to break these up or go to singles these need to be quick with minimal rest. Even as you get tired be sure to set your back for each rep. For the thruster all 4 reps need to be done in an unbroken set of 4 reps. Do your best to make quick work of these – we would recommend minimizing time under tension to allow for more rest.