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 “MIDGARD”
3 Sets
Each Set is 2 Rounds of:
-20 Double Unders / 40 Single Unders
-12 Alternating Dumbbell Power Snatch
-20 Double Unders / 40 Single Unders
-12 Dumbbell Squat
Rest 2 Minutes between SETS
Suggestions
Men: 40-50# DB(s)
Women: 25-35# DB(s)
Coaches Notes
So you’ll perform 2 rounds of 20-12-20-12, rest 2 minutes, do another 2 rounds, rest 2 minutes, then another 2 rounds, then you’re done.
Don’t hold back on this one. Each set of 20 double unders or single unders should take absolutely no longer than 30 seconds. If you’re struggling with double unders, go with the single unders! Choose a weight for the snatches and the squats that you can do unbroken the entire time. It might mean having to really fight in that second round of each set, or even slow your pace down a little, but do your best to hang onto the weight. Of course, if your form is getting sloppy, take a moment to breathe and reset before diving back in.