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
“HEIMDALL”
Every 2 Minutes for 20 Minutes
From 0:00-2:00
20 Unweighted Lunge
15 Unbroken Wall Ball
From 2:00-4:00
15 Push Up
15 Unbroken Wall Ball
Goal: 7-10 Rounds
Coaches Notes
The goal here is to get as many rounds as possible unbroken on the wall balls. “Unbroken” means without letting the ball drop to the floor before the set is over, but also no longer than a 1-2 second pause at any point. Choose a weight (if possible) and a target height that you can go unbroken for at least 7 rounds, or to the 14:00 mark. 15 wall balls will take around 30 seconds and we want you to have at least 10-20 seconds of rest before the next work interval. So, choose a lunge and push up variation that you can complete those reps in a minute or less the whole way.
If you have low ceilings or otherwise can’t do wall balls, go with an empty barbell or single heavy dumbbell thruster. “Unbroken” means without setting the weight down or pausing for longer than 1-2 seconds.