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
Complete the Following in a 1 Min of “WORK” / 1 Min “REST” Cycle:
-120 Wall Ball
-80 Burpee
Flow:
When the clock starts – complete as many wall balls as you can until the clock hits 1:00. Then rest until the clock hits 2:00. Pick up where you left off and work until the clock hits 3:00. Rest until 4:00…..and so on until you have completed 120 Wall Balls and 80 Burpees. Complete ALL 120 Wall Balls FIRST. Then do the 80 Burpees for the same 1 Minute of Work/ 1 Minute of Rest Cycle.
Goal: 16-23 Minutes
Coaches Notes
To hit the goal for this workout, you’ll need to hold 18-30 Wall Balls and 13-20 Burpees in their respective working minutes.
For 30 wall balls in a minute, you are going unbroken. You can take 1-2 short breaks in the minute and still get at least 18. Set yourself up so that you can do a minimum of 6-7 at a time, even in the last reps.
Breathe on the burpees and try to move at a continuous pace for the whole minute. 13 reps in a minute may seem pretty challenging but remember you have that minute of rest in between so push the pace when it is time to work. Use a customization that allows you to hit the goal.