Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*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
5 Rounds
Min 1:
-10 Barbell Bench Press
Min 2:
-16 Alternating Dumbbell Shoulder Rack Step Up
Min 3:
-40 Double Unders / 80 Singles
Min 4: REST
Suggestions
Men: 115-135# / 40# DBs / 20-24″ Box Women: 65-75# / 25# DBs / 16-20″ Box
Goal: Play around with weight and reps to challenge yourself but move well throughout.
Coaches Notes
For the bench press, use a weight you can complete 6-7 reps unbroken even when fatigued in the later rounds. After a quick rack to shake the arms out, you should be able to knock out the remaining reps.
During the step ups, hold the weights on your shoulders and power through with your legs. With each rep stand all the way up and control your weight back down.
Stay smooth on the double unders. Keep your body rigid, and rotate the rope from your wrists. Aim to get these done in 2 sets or less.