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
2 Rounds
-800 Meter Run/ OR Row
-30 Barbell Deadlift
-30 Kipping Pull Up
Rest 3 Minutes Between Rounds
***Strict Pull Up Option: 15-20 Strict Pull Ups
Suggestions
Men: 155-185# Women: 95-125#
Goal: 7-10 Minutes Per Round
Coaches Notes
You are going to have to keep things moving with minimal breaks/rest to hit the goal on this one. The run should take 3:30-4:30 each time. With the 3 minute rest in between rounds, you should be relatively fresh for both runs.
The deadlifts should take about 2 minutes. Choose a load that you can complete sets of at least 8-10 reps at a time. It should be heavy enough that you have to break at least once but not so heavy that you are getting sloppy or having to go down to really small sets.
The pull ups can be broken up more, but the rest in between should be 5-10 seconds depending on the size of each set. Break them up into 2-5 sets. You should be able to do at least 6 reps at a time.
If you are not able to run for any reason, go with the following version of the workout:
4 Rounds
1 Min Continuous Movement
15 KB Swing
8 Pull Up
Rest 3 Minutes
4 Rounds
1 Min Continuous Movement
15 KB Swing
8 Pull Up