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 “CURSE OF THE MUERTOS MOON”
4 Sets
Each Set is 4 Rounds of:
-4 HEAVY Barbell Deadlift
-12 Air Squat
BETWEEN Each Set, Complete: 400 Meter Run/ OR 500 Meter Row
No rest between sets. No run after LAST set.
Suggestions Men: 155-225# Women: 105-155#
Goal: 14-21 Minutes
Coaches Notes
ATTENTION! You are only running BETWEEN sets. That’s three 400 meter runs, not four.
Now, with that out of the way, let’s all take a moment to say goodbye to our legs. There’s really nowhere for them to hide in this one, unfortunately. Each round within the set should take 30-45 seconds. That’ll put you at finishing each set in 2:00-3:00. If the first set takes you 3 minutes or longer, you need to either A) move faster (if you can), B) go with a lighter weight for the deadlifts, or C) consider reducing the air squat reps to 10 to allow for quicker round times.
We aren’t expecting lightning speeds on the 400m runs. Let the first 100 meters or so be a chance to get your legs back underneath you. Pick up the pace for the next 200 meters, then dial back again for the last 100 knowing you’re going right back into deadlifts and squats when you get back.