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
100 Push Ups For Time
-On Every Minute: Complete 15 Double Unders / 30 Singles **No Double Unders or Single Unders on the First Minute
Customizations:
PUSH UP: Elevated Push Up/ Knees down
Coaches Notes
Push ups are one of those movements that – once they are gone….they are gone. With that in mind – break early and often and chip away at these 100 reps!
We are looking for SOLID push ups for this workout. So whether you are doing these from your toes, from your knees, or elevated – keep the shoulders, and hips in line. No snaking or worming. No raised or saggy hips. Touch your chest at the bottom of each rep, and press all of the way to locked out elbows at the top.