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 “DRAUPNIR”
Every 9 Minutes for 27 Minutes – (3 Total Sets)
Complete 6 Rounds of:
-8 Box Jump
-8 Wall Ball
-8 Kettlebell Overhead Swing
Rest any time remaining in 9-minute window.
Suggestions
Men: 20-24″ | 40-55# KB/DB | 18-20# WB Women: 16-20″ | 25-35# KB/DB | 13-15# WB
Goal: 6:00-8:00 Each Set
Coaches Notes
This workout has the potential to be very deceiving. The reps are low each round but you’ve got 6 rounds each time so make sure you set yourself up for success by customizing appropriately. We are looking for a pace of 1:00-1:20 per round. Everything should be unbroken and transitions need to be tight.
We want a minimum of a minute rest between sets. You will be doing a total of 144 reps of each movement so expect that the 3rd set is going to require a lot of grit. If the first set takes you more than 8 minutes, or even really close to 8 minutes, consider customizing the height of the jump, wall ball target height, or swing load/variation.