Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*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
On a 10 Minute Clock:
-800 Meter Run/ OR Row
Then with remaining time:
AMRAP (As Many Rounds and Reps as Possible)
-10 Dumbbell Push Press
-10 Toes to Bar
**If doing V-ups/Alternating V-Ups increase reps to 14 each time
Suggestions
Men: 40-50# DBs Women: 25-35# DBs
Goal:
Goal 1: 4:00 – 6:00
Goal 2: 4-6 Rounds
Coaches Notes
We want you guys to have 4-6 minutes to work on the AMRAP portion of this workout so be sure to reduce the distance of the run if it’s going to take you longer than 6 minutes!! If you know you can run the 800 in under 4 minutes – do extra challenge today!
The 10 push press and 10 toes to bar should take around 0:40-1:00 each round. Choose a weight for the push press that you can go unbroken with. At no point should you be dropping to singles or doubles on the toes to bar, but it might be smart to break them up 5-5 or 4-3-3 from the start so that you can sustain for the rest of the 10 minute window.