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 “SERPIENTE DE MUERTA”
-1 Barbell Deadlift
-1 Toes to Bar
-1 Burpee Box Jump Over
-2 Barbell Deadlift
-2 Toes to Bar
-2 Burpee Box Jump Over
-3 Barbell Deadlift
-3 Toes to Bar
-3 Burpee Box Jump Over
…keep adding 1 rep each round until…
-10 Barbell Deadlift
-10 Toes to Bar
-10 Burpee Box Jump Over
You can swap the Toes to Bar for 2-4-6-8-10-12-14-16-18-20 of: Alternating V-Up
Suggestions
Men: 185-225# | 20-24″ Box Women: 115-155# | 16-20″ Box
Goal: 10-16 Minutes
Coaches Notes
The first few rounds of this workout are sure to be a little annoying, as you’ll be spending a lot of time transitioning from movement to movement at low reps. But don’t you worry – you’ll be settling into a rhythm in no time and be wishing you were back in the 1s, 2s, and 3s! Keep in mind that you are halfway through the workout AFTER the round of 7s!! So be sure to pace yourself and know that you still have a lot of work left to do.
Go with a weight on the deadlifts that you’re sure you can go unbroken for at least that first half. Then maybe you’ll break up the rounds of 8, 9, and 10 once or twice each. You should feel confident that you can do the toes to bar unbroken through the round of 5s or 6s. From then on, breaking up every 4-5 reps is totally fine. Just keep your breaks short.
The burpee box jump overs are by far the worst and most time-consuming part of this workout. Find a smooth, steady pace. Just steadily chip away, one rep at a time.