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:
12 Min AMRAP
(As Many Rounds and Reps As Possible in 12 Minutes)
-100 Meter Run
-12 Barbell Deadlift
-100 Meter Run
-8 Toes to Bar
**Can Swap Toes to Bar for:
12 Alternating V-Up -OR- 10 Weighted Sit Up
Suggestions
Men: 135-185# Women: 95-135#
Goal: 6-9 Rounds
Coaches Notes
Go fast on the runs to be done in less than 1 minute. Customize your distances accordingly.
Use a weight you can complete all the deadlifts unbroken. Keep your back flat and core on tension throughout.
Go for unbroken toes to bar. Efficient kip swings will help you string together your pull ups and toes to bar. Open hips on the way back, and quickly close your hips to move your body/toes upwards.