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 “IDUNN”
10 Rounds
-6 Renegade Row
-12 Barbell Back Squat
Suggestions
Men: 40# DBs / 95-115# Women: 25# DBs / 65-75#
Goal: 15-20 Minutes
Coaches Notes
You might be tempted to come out the gates hot on this one, but with 10 rounds of work to do, that may not be the best idea. Choose a weight and/ or push up variation for the renegade rows that allows you to get those 6 reps done in around 30 seconds or so each round. You may not be expecting it but holding the push up position will become more and more uncomfortable after each set of squats. So try breaking those up once from the start to give your quads a quick rest. Choose a weight for the squats that you are capable of doing unbroken, but like with the renegade rows, consider breaking up the set once from the start in an effort to hold that pace through to the end.