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
“ASGARD”
12 Rounds
-6 Kipping Pull Up
-9 Barbell Deadlift
-6 Barbell Front Squat
Strict Pull Up Option: 3-4 Strict Pull Ups Each Round
Suggestions
Men: 95-115# Women: 65-75#
Goal: 12 – 18 Minutes
Coaches Notes
Be careful not to come out too hot on this one! It’ll be tempting to because the reps are low but twelve rounds is A LOT. Pace yourself to finish a round every 1:00-1:30. That means choosing a pull up variation that you can do unbroken for at least the first half of the workout. Beyond that, you should only need to break once, MAYBE twice to get 6 reps done. Choose a weight for the deadlift that allows you to get those reps done in 30-45 seconds and that you know you can front squat for 6 unbroken reps. If you need to break on the deadlifts, do it after the eighth rep then use the ninth deadlift to get the bar up to your shoulders for squats. Keep your belly tight during the squats and squeeze your butt fully at the top of each rep!