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
-10 Barbell Power Clean
-10 Barbell Push Jerk
-10 Barbell Back Squat
-10 Bar Facing Burpee
-9 Barbell Power Clean
-9 Barbell Push Jerk
-9 Barbell Back Squat
-9 Bar Facing Burpee
CONTINUE WITH
8, 7, 6, 5, 4, 3, 2, AND 1 OF EACH.
Suggestions
Men: 95# Women: 65# Score: Total Time
Goal: Under 20 Minutes
Coaches Notes
Choose a weight that you don’t have to break the sets up a lot.