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
Every 5 Minutes for 25 Minutes (5 Rounds Total)
-400 Meter Run/ OR Row
then, 3 Rounds
-5 Push Up
-7 Dumbbell Hang Power Clean 9 Air Squat
**This version could also be done with:
Sandbag Hang Power Clean
Suggestions
Men: 40# DBs Women: 25# DBs
Goal: 3:30-4:20
Coaches Notes
Here’s how this one goes: You start a 5:00 clock, and go for your run. Keep it under 2:30, or customize your distance to hit under this time. After the run you should have another 1:30 or so to complete the 3 rounds of work, leaving you 1 minute to recover before the start of the next 5 minute round. Continue this format for 4 more additional rounds, for a total of 5 rounds or 25 minutes. If you find that after the first round you are not getting a minimum of 1 minute rest, then keep everything the same but only do 3 rounds (15 minutes) today.
Choose a customization of the Push Up you can do unbroken, and quickly transition to your Hang Power Cleans. This weight should be moderately heavy and still completed unbroken. Go fast on your Air Squats. Each round of this triplet should 30-40 seconds. Keep the intensity high and move fast between movements.