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 Min AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)
-20 Double Unders / 40 Single Unders
-30 Alternating Plank Shoulder Tap
-20 Double Unders / 40 Single Unders
-12 Barbell Back Squat
Suggestions
Men: 95-115# Women: 65-75#
Goal: 4-6 Rounds
Coaches Notes
For the double unders, focus on your jumping efficiency by staying light on your feet, body standing tall, arms/hands by your side rotating the rope from your wrists. Hang on for 20 reps unbroken each time to be done in 30 seconds or less. Do single unders if you don’t have doubles.
With the shoulder taps, hold a rigid plank position with shoulders in line with hips, knees, and heels. Then perform your taps on each side for a total of 30 reps or 15 per side. Avoid swaying your body too much from side to side.
Choose a weight for the back squat that allows for all 12 reps to be done straight through. Focus on full range of motion and breathing deeply and smoothly when exhaling/inhaling at the top.
Aim to complete 1 round every 1:40-2:30.