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:
On a Running Clock 0:00 – 3:00
30 Toes to Bar -OR- 45 V-Ups
3:00 – 13:00 – 10 Min AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)
15 Kettlebell Overhead Swing
15 Barbell Push Press
-OR- Barbell Push Jerk
At 13:00
30 Toes to Bar -OR- 45 V-Up
Suggestions
Men: 40-55# KB/DB | 75-95#
Women: 25-35# KB/DB | 55-65#
Goal: First Set of Toes to Bar/V-Up: 1:00-2:15 Second Set of Toes to Bar/V-Up: 1:00-3:00 AMRAP: 6-8 Rounds
Coaches Notes
Break down the Toes to Bar or V-Up into smaller, manageable sets of 5-6 reps to help prevent the risk of failing any reps. The first set has a 3:00 limit, but for your second set, just get it done for time.
For the AMRAP, choose both a Swing and Push Press weight that when fresh you can do sets of 10-15 unbroken. During the 10 minutes you’ll realistically need to break these up at some point, but you should be able to take just a few breaths before getting right back to work. If you find yourself going over that time for either movement, customize the reps or choose a different variation which will allow you to keep up the intensity.