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 6 Minutes for 24 Minutes
(4 Rounds Total)
3 Rounds of:
-5 Kipping Pull Up -OR- 5 Inverted Row
-10 Push Up
-15 Air Squat
Then…
200 Meter Run
After the 3 Rounds and 200 Meter Run – rest with any remaining time inside of the 6 Minute window.
Strict Pull Up Option:
2-3 Strict Pull Up
Suggestions
No weight needed!
Goal: 3:30-5 Minutes per round
Coaches Notes
Complete 3 rounds and the 200 meter run within the 6 minute window, then rest with the remaining time.
Go for 5 unbroken reps of the pull ups. For a smooth kipping technique, start by hanging from your bar, then arch your entire back by pushing your chest/head forward with legs/feet back behind you. Quickly and powerfully lean your head back by pulling downward with your arms, then sweep your legs/feet forward. As your body starts to move upward, extend the hips forcefully to finish pulling your chin over the bar. To reset into your next rep, push your body away from the pull up bar, and as your body descends, extend your back and simultaneously push your head/chest forward as you reach your legs/feet behind you again.
Break the push ups as necessary to avoid failing any reps. In a format like this, you don’t have time to spend on unnecessary recovery – strategic breaks are key. During the squats, exercise discipline in how you perform these. Avoid short-range movement in exchange of getting to the run faster and having more time to rest. Each round can take 45-60 seconds.
Hit the runs hard so you can make it back with at least 1 minute of rest before the start of the next round.