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 “TUTANKHAMNU”
14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)
-12 Alternating Unweighted Lunge (6 each leg)
-8 Box Jump
-12 Kettlebell Overhead Swing
Suggestions
Men: 20-24″ Box | 45-55# KB/DB Women: 16-20″ Box | 25-35# KB/DB
Goal: 8-11 Rounds
Coaches Notes
In order to hit the goal rounds, you’ll need to complete a round every 1:15-1:45. That should be doable, just don’t go out the gates too hot!!
It’s easy to underestimate unweighted lunges but over 14 minutes, they’re sure to get spicy – and make all the other work even more challenging. Focus on keeping your forward shin vertical and drive out of both your front heel and back toes every rep.
Focus on that first box jump rep every round!! Your legs will be super tired so make sure you’re ready to clear the edge. Drop to a lower height if you’re worried you’re gonna eat it.
Go with a kettlebell weight that you can do unbroken. You might end up choosing to break once, but that shouldn’t be till the last few rounds.