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 “Jotunheim”
6 Rounds
-10 Dumbbell Farmer Step Up
-10 Devil Press
-10 Dumbbell Farmer Step Up
Rest 1 minute between rounds
Suggestions
Men: 40# DBs | 20-24″ Women: 25# DBs | 16-20″
Goal: 2:30-3:30
Coaches Notes
Ouch! Sorry about your grip, guys. It’s OK if coming out hot causes your times to drop off a little – that’s to be expected. Find a weight and height for the step ups that allows you to get 10 reps done in 30-45 seconds. Your grip will be taxed going to the Devil Press so really concentrate on using your legs and hips to accelerate the dumbbells upward to relieve the use of your arms some. Those should take 1:15 – 2:00 so choose your weight and pace accordingly.