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 “UTGARDA- LOKI”
Part 1 – 7 Min AMRAP
(As Many Rounds and Reps As Possible in 7 Minutes)
-6 Push Up + Pull Across
-6 Barbell Hang Squat Clean
Rest 3 Minutes before Part 2
Part 2
Repeat your Score from Part 1 for time.
Suggestions
Men: 75-95# Women: 55-65#
Goal: (Part 1) 8-12 Rounds
Goal: (Part 2) 6:30-7:30
Coaches Notes
So, the way this one works is – if, in Part 1, you complete 8 rounds and 3 push up + pull across in the 9th round – you will complete 8 Rounds + 3 Push Up + Pull Across for time in Part 2. Don’t sandbag the first part knowing that you have to repeat it! To hit the goal, you’ll need to finish a round every 0:45-1:00. That doesn’t mean you need to go full send but you definitely should be pushing the pace from the start. That means breaking the push up + pull across at MOST once each round. If that’ll be tough for you, customize to knee push-ups or do elevated push up + taps. Choose a weight for the hang squat cleans that you can do unbroken the entire time.