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 Sets
Each Set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)
-7 Kipping Pull Up
-7 Barbell Front Squat
-7 Barbell Push Press
Rest 1 Minute Between AMRAPS Strict Pull Up Option:
3-4 Strict Pull Up
Suggestions
Men: 75-95# Women: 55-65#
Goal: 12-18 Rounds
Coaches Notes
Here you have 3 minutes of FURY! Each AMRAP we are looking to get 3-4 rounds, which is quick. We will be looking to go unbroken for as long as possible, starting with those pull ups. Choose a pull up option that you are confident you could go unbroken for a few sets. If you are someone who has SOME pull ups but don’t think you will be able to sustain 7 reps at a time, you might consider bringing the reps down to 4-5 each round. Remember, it should be something you can go unbroken with. If you find yourself having to break multiple times and really slowing down, we would recommend customizing to a movement you can stay moving quickly with!
Similarly, we are looking for unbroken sets with our squats and presses. Once we pick up the weight, we don’t want to put it down until the round is over. Choose a weight that you will be able to go from your last squat directly into your first press. We want you moving quickly but we always want you to be in control. Focus on keeping your weight in your heels, eyes and chest up throughout the squat, and be sure to get a strong lockout overhead in the press.