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 “MIRAGE”
-40 Barbell Lungester ( 1 barbell lunge backward right leg, 1 barbell lunge backward left leg, 1 barbell thruster= 1 Lungester)
Every Minute on the Minute (Starting at 1:00)
-15 Barbell Hop Over
When you hit 40 reps of the Lungesters:
-800 Meter Run
You could also do this version with:
Sandbag Lungester
Suggestions
Men: 75# Bar | 50-70# SB Women: 55# | 25-45# SB
***If you go with the Sandbag for this one, Extra Challenge is: Men/Women: 50 Lungesters + 20 Hop Overs
Score: Total Time
Goal: Total: 10-15 Minutes
Run: 3:30-5:30
Coaches Notes
For this workout you will work to accumulate 40 lungesters. At the top of each minute, you will do 15 hop overs starting at 1:00, which means you can take the entire first minute of the workout (0-59 seconds) to bank as many lungesters as possible. The hop overs should take roughly :10-:15 seconds to complete, which leaves you with :50-:45 seconds to accumulate your lungesters.
In order to finish within the goal time of 10-15 minutes you will want to get 4-6 lungesters per minute. Try to make quick work of those hop overs so that you can get right to work on the lungesters. Your goal for the 800 meter
run is to finish within 3:30-5:30. Push the 800 meter run and give it all you have!