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
5 Rounds
-200 Meter Run
-10 Barbell Hang Squat Clean
-200 Meter Run
-16 Kipping Pull Up
Strict Pull Up Option: 8-10 Strict Pull Up
Suggestions
Men: 75-95# Barbell Women: 55-65# Barbell
Goal: 16-22 Minutes
Coaches Notes
Oh boy, this one is going to get spicy, especially if you’re willing to send it!
To start you’ll want to push the runs, but not so hard you’re unable to transition quickly into the next movement. You should be able to finish your run, take 3-5 breaths, and get to work. Each 200 meter effort should take :45-1:15. If it’s going to take longer, customize to running for a period of time or choose to decrease the distance a bit.
For the hang squat clean, you’ll want to choose a weight where you’re able to get all 10 reps done in one set. Prepare for this to get challenging. Utilize your legs in the jump portion of the clean, pull yourself under, and bring your elbows through letting the barbell rest on your shoulders during the squat. Be sure to keep your heels down and chest up, especially as you get tired.
Lastly, for those pull ups. This is a bigger number of reps to be done in a row. If you can handle it, by all means push to go unbroken. Otherwise, break intentionally to manage fatigue. Try to get all reps done in 2-4 sets. If you find yourself falling behind on the pull ups, we would highly encourage customizing to a variation that will keep you moving.