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 “FENRIR”
-4 Dumbbell Wolf Complex
-5 Double Unders
-OR- 10 Singles
-4 Dumbbell Wolf Complex
-10 Double Unders
-OR- 20 Singles
-4 Dumbbell Wolf Complex
-15 Double Unders
-OR- 30 Singles
…
-4 Dumbbell Wolf Complex
-45 Double Unders
-OR- 90 Singles
-4 Dumbbell Wolf Complex
-50 Double Unders
-OR- 100 Singles
Keep adding 5 Double Unders or Hop Overs after every set of 4 Wolf Complex reps until you get through 50!
1 Dumbbell Wolf Complex Rep = 1 Cluster + 2 1/2 Up 1/2 Rack Lunges (Right Arm) + 2 1/2 Up 1/2 Rack Lunges (Left Arm)
Wolf Complex’s are new. With two DB’s you do 1 squat clean into a thruster, then with 1 arm extended and 1 arm at the shoulder level you will do 2 lunges (forward or reverse, either one) THEN switch arms and do the same thing twice. This is 1 Wolf Complex. You will be doing 4 of these per set.
Suggestions
Men: 40# DBs Women: 25# DBs
Goal: 13-18 Minutes
Coaches Notes
Ouch. You’ve got 40 Wolf Complex reps all today. This is a lot considering how much movement goes into 1 rep. So, choose your weight carefully. We want you to be able to do 4 reps unbroken for at least the first half of the workout.
The double under/ single under reps are going to get pretty spicy about halfway in so you may consider breaking them up into a couple of sets in the later rounds, especially if you are doing double unders.
If you are past the 6 minute mark by the time you finish the round of 20 double unders/hop overs, consider modifying further so you can stay on pace to hit the goal.