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 2 Minutes for 16 Minutes
Min 0:00-1:00
-20 Double Unders / OR 40 Singles
-12 Barbell Bent Over Row
Min 1:00-2:00
-20 Double Unders / OR 40 Singles
-10 Barbell Shoulder Press
Suggestions
Men: 95-115# Women: 55-65#
Goal: Challenging Reps with Solid Movement Coaches Notes
You have the option of using two different weights today, if one movement is going to greatly limit the other. You also have the option of using dumbbells for one of the movements today!
In the starting minute, you will complete both 20 Double Unders/ Singles and 12 Rows, and you should be left with at least 10 seconds to rest before the start of the next minute. Keep your back as parallel to the floor as possible so that you are pulling from your lats, and to prevent this from turning into a shrug/high pull.
During the next minute, you start with the 20 Double Unders/ Singles, and now you are doing 10 presses. These don’t necessarily be done unbroken, but if you find yourself having to do sets of 2-3 at a time, customize to a lower weight. Again, we’re looking for at least 10 seconds of rest.
You’ll repeat this format for a total of 8 rounds or 16 minutes of work.