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 “MIMIR”
-3 (Right Arm) Single Arm Dumbbell Push Press
-3 (Left Arm) Single Arm Dumbbell Push Press
-3 Box Jump Over
-6 (Right Arm) Single Arm Dumbbell Push Press
-6 (Left Arm) Single Arm Dumbbell Push Press
-6 Box Jump Over
-9…
-9…
-9…
…Keep adding 3 reps per movement per round until you complete
-18 (Right Arm) Single Arm Dumbbell Push Press
-18 (Left Arm) Single Arm Dumbbell Push Press
-18 Box Jump Over
Rest 5 Minutes
Then, go back down by 3 reps each time. So,
-18 of each
-15 of each
…
-3 of each
Suggestions
Men: 40# DB Women: 25# DB
Goal: 22-28 Min
Coaches Notes
Oh man – simple but brutal. We’re looking for each part to take 8-11 minutes. If the first part takes you near or over 11 minutes, consider customizing one of both movements to allow for a quicker pace on the second part. As always we would love to see you actually jump for the box jump overs, so even if you need to lower the height significantly because this is new for you – even if it’s only 8″ that is great! Sets of the push press do NOT have to be unbroken, but you shouldn’t have to break TOO much. If you are breaking into smaller sets than say 5s – you probably went too heavy.