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 “DRAGONS EYE”
-60 Wall Balls
-40 Kipping Pull Ups
-20 Barbell Back Squats
-800 Meter Run/ OR 900 Meter Row
-20 Barbell Back Squats
-40 Kipping Pull Ups
-60 Wall Balls
Strict Pull Up Option: 20-25 Reps
Suggestions
Men: 18-20# Ball | 95-115# barbell Women: 12-14# Ball | 65-75# barbell
Goal: 18-26 Minutes
Coaches Notes
Buckle up because this one’s a wild ride!
For the wall balls, you should be doing AT LEAST sets of 10 reps at a time with minimal breaks. We know you probably only have one medball weight to choose from, so you can adjust your target height, if need be, to get both sets of 60 reps in 4 minutes or less, each.
When it comes to pull ups, you should spend 1:30-3:00 on each set of 40. It’s OK if you’re breaking those up into sets of 5-10 reps at a time, but you should keep your rest short and not spend a ton of time staring up at the pull up bar. Not sure you can do 40 reps in 3 minutes or less? Go with a customization like banded pull ups or ring inverted rows!
The squats are meant to be a bit heavier today since the reps are “low”. Choose a weight that allows you to knock out at least 10 before resting. Those, and all the other work you’ve done, will likely slow down your 800m pace. If you know you struggle with this distance, PLEASE consider reducing it to something you can get in 5 minutes or less.