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:
Every 5 Minutes for 20 Minutes
(4 Rounds Total)
-12 Strict Pull Up
-24 Kettlebell Overhead Swing
-400 Meter Run/ OR 500 Meter Row
Suggestions
Men: 40-55# DB/KB Women: 25-35# DB/KB
Goal: 3:00-4:30 per round
Coaches Notes
Each round is on a 5 minute clock. Complete the pull ups, swings, and run within the allotted time, then rest for the remainder. Consider any customizations needed to allow for at least 30 seconds of rest before the start of the next round.
For the pull ups, note that these are strict! Hang from the bar with hands about shoulder-width apart. Pull from the lats/back and finish with the chin clearly above the bar, then control your weight back down. Break these up
as necessary to avoid over-fatigue/failing reps. Sets of 2-4 reps work great to complete these in 1:00-1:15. Consider customizations as needed.
For the swings, we’d like to see these performed unbroken. Use an aggressive hip extension to power the weight upwards. Take a deep breath at the top of each rep, and brace your core as the weight descends.
The runs come at the end of each round, meaning you get to choose to keep the intensity up and earn that rest. Push the pace to accomplish these in 1:45-2:15.