Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*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
EMOM 12 Minutes (Every Minute on the Minute for 12 Minutes)
-20 Double Unders / OR 40 Singles
-5 Barbell Deadlift
-Max Reps Toes to Bar – OR – V-Up’s
Suggestions:
Men: 155-185# Women: 105-125#
Score: Total Toes to Bar or V-Up Reps ONLY
Goal:
Toes to Bar: 50-100
V-Up: 90-120
Coaches Notes
There is a pretty broad range today if you are doing toes to bar. You’ll need to get 4-8 reps each minute to hit the goal.
The double unders and deadlifts should go fairly quick, giving you at least a 20-30 seconds for toes to bar or v-ups. Lower the number of double unders/ single under if you aren’t getting enough time to do any toes to bar or v-ups!
Choose a weight that is challenging for the deadlifts – but will allow you to go unbroken. Move well with hips back and down, chest up, belly tight, flat back – for every rep. Break up the toes to bar into small, manageable sets of 2-6 reps at a time. You may be able to start out with some bigger sets, but don’t be TOO surprised if you are doing some singles by the end!