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 “BLACK PEARL”
5 Rounds
Each Round is on a 2-Min Clock
-15 Barbell Back Squat
Max Reps Dumbbell Burpee Power Clean
Rest 1 Minute Between Rounds
Suggestions
Men: 95-115# / 40# DBs Women: 65-75# / 25# DBs
Goal: 50-90 Reps
Coaches Notes
If you don’t know this yet – we will find a way to sneak a burpee into pretty much any movement, mostly because we know how much you ALL enjoy doing them. All joking aside, this one is going to get challenging very quick, and in true Black Pearl fashion that 1 minute of rest is going to go by very quickly!
Whatever weight you choose for the squats should allow you to do all 15 reps unbroken. It’s totally fine (and encouraged) that you use the last bit of your rest minute before each round to get the bar on your back. You should be moving on from those around the 35-40 second mark. That will give you a solid 1:15 to work towards accumulating dumbbell burpee power clean reps.
Once you’re finished with the squats try and get right to work on your burpee power cleans. In order to meet the goal for this one you’ll want to get between 10-16 reps each round. For the burpee portion of this movement you might choose to step in and out of the burpee or hop both feet at the same time. Choose a variation that you can sustain for the duration of the entire workout while meeting the goal number of reps. When you go to stand with your dumbbells, keep your back flat and chest up, going right into your power clean. Trust your ability to recover during your minute of rest, don’t hold back and give everything you can to each round!