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 “LUXOR”
4 Rounds
-100 Meter Dumbbell Shoulder Rack Carry
-25 Push Up + Pull Across
-50 Double Unders / OR 100 Single Unders
You could also do this version with (95#/65#) barbell
-100 Meter Barbell Front Rack Carry
Suggestions
Men: 40-50# DB(s) Women: 25-35# DB(s)
Goal: 18-24 Minutes
Coaches Notes
Your shoulders are in for a real treat with this one!
We’re looking for that 100 meter carry to take 0:55-1:15. You should be able to do the carry without resting, but it may be a good idea to take a quick break at the halfway point in an effort to save your shoulders.
The push up + pull across are for sure the make-or-break movement in this workout. Be smart. Break them up early, even if you have decent push up stamina. If you struggle with push ups, today is not the day to do them from the toes. You can drop to your knees and keep the plank pull across, or go with elevated push up + taps.
Because of the heavy shoulder fatigue, going with the double unders would be a bit of an added challenge in this workout. If you want to save your shoulders for a better effort with push ups, go with single unders!