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 Rounds
-4 Barbell Bear Complex
-30 Double Unders / OR 60 Single Unders
Suggestions
Men: 75-95# Women: 55-65#
Goal: 12-17 Minutes
Coaches Notes
If the first round takes more than 1:45, customize something! We want you to perform the Bear Complex today as a:
Cluster (squat clean thruster) + Back Rack Squat Thruster
So 4 reps is actually quite a lot of movement. Choose a weight that you can flow through the rep. It shouldn’t be so heavy that you have to stop in the middle of the rep. In fact, shoot for stringing together at least 2 reps at a time for all 10 rounds.
Stay focused on the double unders/ single unders. They may feel easy at first but as you get deeper in this workout, the legs are going to feel heavy and your jumping ability will become much more labor intensive. So, pick up those feet!