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
4 Rounds:
Each Round is 4 Minutes:
-400 Meter Run/ OR Row
-30 Alternating Unweighted Lunge
-Max Reps Barbell Back Squat
Rest 2 Minutes Between Rounds
Suggestions
Men: 75-95# Women: 55-65#
Score: Total Reps of Back Squat
Goal: 48-72 Reps
Coaches Notes
Ouch. Take some time in your warm up to really figure out how to set yourself up so that you achieve the goal reps for this workout. To be clear, you are meant to get a score within the range. This may mean challenging yourself with the weight.
Ideally, the run takes 2:00-2:30 and the lunges take 45 seconds to a minute. That gives you anywhere from :30-1:00 to complete the squats. Go with a weight that you can complete 12-18 squats per round.
Remember, each lunge counts as 1 rep so it’s 15 per leg!