Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*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
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
-1 Push Up + Pull Across
-4 Box Jump Over
-2 Push Up + Pull Across
-4 Box Jump Over
-3 Push Up + Pull Across
-4 Box Jump Over
Keep adding 1 Push Up + Pull Across each time until 12 minutes is up!
Suggestions
Men: 40-50# DB | 20-24″ Box Women: 25-35# DB | 16-20″ Box
Goal: Round of 17+
Coaches Notes
For this one, you’ll want to find an easy way to keep track of your rounds/the number of reps you’re on – there is potential for this to get quite confusing. A whiteboard to easily mark off what you’ve done will be really helpful!
To start you’ll want to keep your push up + pull across unbroken. As you get further, you’ll want to strategically break things up in a way that keeps you moving smoothly. Generally speaking, when doing any variation of high volume push ups and fatigue starts to set in, it’s best to do small sets with short rest. Make sure that during the pull across portion you are physically picking up your dumbbell versus dragging it across.
The box jump over stays at the same number of reps each round. This will go pretty quickly, but it could be used as a “rest” from the push ups. Today would be a good day to challenge yourself with a higher height on the box. For example, if you typically jump to a 20″ box, you might try going to 24″; if you typically jump to a 16″ box, try jumping to 20″. The volume/reps are pretty low, making it a good time to try something more challenging for you!