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:
3 Rounds
-32 Kettlebell Overhead Swing
-200 Meter Run
-32 Push Up + Taps
-200 Meter Run
Rest 2 Minutes Between Rounds
Suggestions
Men: 40-55# KB/DB Women: 25-35# KB/DB
Goal: 4-7 Minutes
Coaches Notes
Note: There are 2 minutes of programmed rest after each round.
Power through big sets of the swings by loading and aggressively extending the hips to send the bell overhead. You could break these up into 2-3 sets with quick breaks. Customize the weight if possible to complete 32 reps in 1:30 or less.
For the push ups, split these up and pause to take a break 2-3 reps shy of failing any reps. Complete the taps quickly so you don’t have to hold yourself at the top of a plank longer than necessary. Customize to knee push ups as you see fit. Each round of push up taps should take right around 2 minutes.
Keep the runs at a fast pace as you finish out each round since you have the recovery period right after.