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:
2 Rounds
Min 0:00-2:00
-12-24 Strict Pull Up
-OR- 30 Inverted Row
Min 2:00-5:00
-400 Meter Run
Min 5:00-7:00
-30 Barbell Shoulder Press
Min 7:00-10:00
-400 Meter Run
**This version could also be done with:
30 Barbell Bent Over Row
30 Sandbag Bent Over Slam
30 Sandbag Seated Shoulder Press
Suggestions
Men: 95-115# Women: 55-65#
Goal: Weight/pull style chosen should be challenging enough that you have to break.
Runs should be ALL OUT! 1:20-2:00
Coaches Notes
For each of the timed sections of this workout, you’ll rest any time remaining in the window. The faster you work to complete the runs and reps, the more rest you will have.
Runs are meant to be ALL OUT each time. Aim to finish the run in 2 minutes or less. If you need to, shorten the distance to something that allows you to hold an uncomfortable pace the whole time while finishing within 2 minutes.
The fatigue from Strict Pull Ups can add up very quickly. Break up the reps as necessary to avoid failing any reps. A strategy of 3-4 reps every 20-30 seconds with a brief break inbetween might be the way to go. Some strength building customizations would include Band-Assisted Pull Ups, Inverted Rows or any of the other options listed above.
Shoulder Press will require focus on the form and technique without failing any reps. A big tip is not to relax your body at the bottom of the press when the barbell meets your shoulders. Use the tension to go right into your next press. If you do need a brief rest, do it at the top of the press as you regain a deep breath before going down for the next rep. Avoid leaning your shoulders back too much as this puts a lot of loading into your low back. To prevent this, create lot’s of tension in your legs, core and upper body as you get through 30 total reps.