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 “SKADI & KVASIR”
Part 1
5 Rounds
-18 Dumbbell Farmer Step Up
-12 Bent Over Rows
Rest 3 Minutes After Part 1
Part 2
5 Rounds
-12 Barbell Shoulder Press
-18 Barbell Power Clean
Suggestions
Men: 40# DBs (Step Ups) | 20-24″ Box/Step | 75# Bar Women: 25# DBs (Step Ups) | 16-20″ Box/Step | 55# Bar
Goal: 7 – 11 Minutes
Coaches Notes
Let’s be honest, you are doing two different workouts separated by 3 minutes rest today. Don’t try to game one so you can increase your performance on the other. We want you to send it in both of them.
Choose a load and height on the step ups that you can complete 18 reps in 1-2 sets and in about 1:10 or less. We definitely want to keep things moving today so you may need to go lighter or lower than what you usually do.
Choose a load on the second part that you can complete a round every 1:10-1:45. That means you are going pretty much unbroken the whole way. You might break the power cleans into 2 sets in the later rounds but the break should be no more than 5 seconds. We are going fast and it’s a lot of reps today so pay attention to the quality of your movement.