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 “THE KRAKEN”
-10 Barbell Power Snatch/ Ground to Overhead
-10 Barbell Front Squat
-9 Barbell Power Snatch
-9 Barbell Front Squat
…Continue reducing by 1 rep each round until…
-1 Barbell Power Snatch 1 Barbell Front Squat
Rest Rest 3 Minutes, THEN
-1 Barbell Power Snatch
-1 Barbell Front Squat
-2 Barbell Power Snatch
-2 Barbell Front Squat
…Continue adding by 1 rep each round until…
-10 Barbell Power Snatch
-10 Barbell Front Squat
* If you’re not comfortable with the power snatch, just do ground to overhead in any fashion you like. Example: Power Clean into a push press or push jerk.
Suggestions Men: 75# Women: 55#
Goal: Part 1: 8-12 Minutes Part 2: 9-13 Minutes
Coaches Notes
Be careful or you may get swallowed up by The Kraken with this one. It is as bad as it looks, so pace yourself.
For starters, the weight you choose should be LIGHT to you. You shouldn’t be intimidated by the weight, as the number of reps alone should be the concern.
For the snatches, you should feel confident that you COULD do the sets of 10, 9, and 8 unbroken, but it may be a good idea to break those up once – just long enough to shake it out and take a breath or two. For the squats, you should be doing those unbroken from the get-go. Choose your weight accordingly.
When you’ve worked your way down from 10 to 1, you’ll then rest 3 minutes focusing on deep breaths to recover the best you can and then work your way back up the ladder, doing ANOTHER set of 1 before continuing on to 2, etc. GOOD LUCK!!!