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:
10 Rounds
One Round to be Completed Every 2 Minutes:
-20 Double Unders / OR 40 Single Unders
-7 Toes to Bar
-OR- 12 Weighted Sit Up
-5 Renegade Rows
Weight Suggestions
Men: 30-40# DB Women: 15-25 # DB
Goal: Finish all work in the 2 min window for all 10 rounds – but challenge yourself!
Coaches Notes
Keep your shoulders relaxed, breathing smooth and jumps springy as you move through the 20 reps of double unders/hop overs quickly. 30 seconds or less for these.
Start your set of toes to bar with a big back swing, keeping your hips fully extended and feet behind you as your head and torso push forward through your arms. Then quickly pull downward, flex your core tightly as you reach your toes to the bar. Go right into the next rep by actively pulling your feet back behind you, extending the hip and pushing your head through your arms again. 7 reps can be done unbroken in another 30 seconds or less.
Each renegade row rep is 1 push up + 1 right side row + 1 left side row. Maintain a solid plank position as you lower into a push up, keeping your body on tension through each rep and at the top to engage a strong row for each side.
Aim to consistently have at least 20-30 seconds of rest before the start of the next round. If you find yourself with 10 seconds or less, customize the reps or movements accordingly.