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:
5 Rounds
-8 Kipping Pull Up
-10 Box Jump
After 5 Rounds – Go right into:
800 Meter Run/ OR 900 Meter Row
Directly Into…
5 Rounds
-8 Kipping Pull Up
-10 Box Jump
After 5 Rounds – Go right into:
800 Meter Run/ OR 900 Meter Row
**If your legs are destroyed from “The Flying Dutchman” yesterday – instead of doing box jumps you may choose to do:
10 Unweighted Step Ups
-OR- 10 Kettlebell Eye Level Swing
**Strict Pull Up Option:
3-4 Strict Pull Up
Suggestions
Men: 20-24″ Box Women: 16-20″ Box
Goal: 13-18 Minutes
Coaches Notes
For each of the 5 rounds, you’re looking at about 50 seconds per round. That means your movement and transitions for these sections needs to be quick. You shouldn’t be failing any pull ups, so take quick 2-3 second breaks between sets or customize if necessary to allow for quick unbroken sets of 8.
The box jump pace should be urgent but smooth. Your speed shouldn’t decrease drastically throughout the workout. One step down then you’re right back into the next jump. Customize the box height as necessary to accomodate consistently moving through 10 reps quickly.
On the runs, pace the first 200 meters to get a little recovery from the 5 rounds. Then turn up the speed slightly to settle into a pace you can hold for the remaining distance to complete them in 5:00 or less.