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 “VAHALLA”
-1 Mile Run
Then,
4 Rounds
-10 Barbell Lungester
-20 Kipping Pull Up
**Strict Pull Up Option: 10-14 (per round) Strict Pull Up
Suggestions
Men: 75-95# Women: 55-65#
Lungester: 1 Front rack forward OR reverse lunge left leg, 1 Front rack forward OR reverse lunge right leg, 1 Thruster= 1 REP
Goal:
Mile Time: 7-10 Minutes Total Time: 20-25 Minutes
Coaches Notes
We’ve got two goals today. This is so that you are encouraged to push the pace on both the mile run and the lungesters/pull ups. If you think the run is going to take longer than 10 minutes, consider reducing the distance to something that will get you in that window while still maintaining an uncomfortable pace.
You’ve got 12-16 minutes to complete the 4 rounds – that is 3:00-4:00 per round. The lungesters should be completed in 1-3 sets the whole way so choose your load accordingly.
Go with a pull up variation that allows you to complete at least 5 reps at a time. That also means, break them up so that you can always do at least 5 reps. If you are capable of doing 20 unbroken pull ups but after that you can only do a few at a time, it’s better to break them early into something more sustainable – maybe 12-8 or 7-7-6.
If you can’t run for space or weather reasons, or you just don’t want to run. Then row