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
-150 Air Squats
-75 Push Ups
Every minute on the minute starting at 0:00: 5 Barbell Thruster
Suggestions:
Men: 75-95# Women: 55-65#
Goal: 12:00-18:00
Coaches Notes
Yowza!!! This one is gonna get spicy real quick!
Make sure you pick a weight for the thrusters that you absolutely, no- questions-asked can do unbroken – even when you’re dead tired. You should be moving on from those by the 15-second mark and starting the squats/push ups by 0:20 at the latest each minute. You’ll want to build in a quick 5-10 second rest/transition before the start of each new minute, so you’re looking at 30-40 seconds to accumulate squats/push ups.
For the squats, you’re better off finding a steadier pace that you can hold for the entire 30-40 seconds than sprinting and needing to take breaks within the minute. For the push ups, it’ll be wise to break early and often. Start with sets that seem too easy and hang on for as long as you can. Always break before you fail a rep!!!