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
4 Rounds
Each Round is on a 3 Min Clock:
-400 Meter Run/ OR 500 Meter Row
-7-10 Toes to Bar
-OR- V-Ups
-THEN Max Reps Air Squats
Rest 2 Minutes Between Rounds
Goal: 60-120 Air Squats
Coaches Notes
Tighten up those shoelaces and get ready for a FUN one!
For starters – keep the run/ row distance/pace to something you can NO- QUESTIONS-ASKED complete in 2:10 or less. Any longer than that, and this
workout is no longer what it was meant to be. If that means reducing the distance, then do it!
Similar to the run, there’s no time to play around when it comes to the toes to bar so choose a variation that you know you can do unbroken. That might also mean choosing the lower end of the rep-range (or higher if you’re a toes to bar pro)!
For air squats, we’re looking for you to push the pace while still hitting your best depth and standing fully to complete each rep. To hit the goal, you’ll need 30+ seconds to work on these each round, and you’ll need to knock out 15-30 reps! Make it happen!!!