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
18 Minute AMRAP
(As Many Rounds and Reps as Possible in 18 Minutes)
-8 (Right) Single Arm Devil Press
-10 (Right Arm) Single Arm Dumbbell Overhead Lunge
-12 Box Jump Over
-8 (Left) Single Arm Devil Press
-10 (Left Arm) Single Arm Dumbbell Overhead Lunge 12 Box Jump Over
Suggestions
Men: 40# DB / 20-24″ Box Women: 25# DB / 16-20″ Box
Goal: 4-6 Rounds
Coaches Notes
Set yourself up for 3:00-5:00 per round today. That is a big range so there is plenty of room to challenge yourself and to choose whether you want to make the movements more challenging and go a bit slower, or go with more manageable variations that you can move through a bit faster.
Make sure that you are set up properly in the devil presses with the chest up and hips back as you transition from the burpee portion to the ground to overhead. Go with a weight that you think you can do 10 lunges at a time most if not all the way. Remember to keep the belly tight and push up out of the shoulder into the dumbbell. Stay focused on those box jump overs.
Lunges for this workout are alternating – so for each set of 10 (keep the same arm up) but alternate legs for a total of 5 per side.