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
3 Rounds
-100 Meter Farmer Carry
-30 Alt Barbell Back Rack Lunge
-100 Meter Farmer Carry
Rest 2 Minutes Between Rounds
Suggestions
Men: 95# | 40# DBs Women: 65# | 25# DBs
Goal: 3:30-5:00
Coaches Notes
Each round has two sets of the farmer carry. Maintain a strong carrying position by keeping your shoulders pulled back and down with a firm grip on the dumbbell handles as you walk or lightly jog the distances. Consider setting the weights down at the turn around point to quickly shake out your arms. Aim to complete each 100 meter trip in 1:30 or less.
Back rack the barbell securely behind the neck over the top of shoulders with a light grip on the bar. Focus on keeping an upright torso, firmly bracing your core as you alternate each lunge rep for a total of 30 reps. Make sure to drive the lunging foot down firmly and stand all the way up when bringing both feet under your hips before beginning the next rep. Break these up as needed, maybe in quick sets of 10-15 reps, but place your confidence in knowing your legs are stronger than they might feel. Challenge yourself to complete these in 2:00 or less.
Fully utilize your 2:00 of rest between rounds by walking around, shaking out your legs and taking in deep breaths.