Warm Up
5 Minute Row/Bike
Then...
-50’ High Knees
-50’ karaoke Z( both directions) 50’ Soldier Kicks
-50’ Back Pedal
-50’ High Skip
WOD:
Every 4 Min for 5 Rounds (20 Min Total)
-7 Plate or Sandbag Burpee
-Run 200 Meters
-7 Plate or Sandbag Burpee
Rest During any “Leftover” Time
Suggested Weight
Men: Sandbag (50-70#) / Plate: 45# Women: Sandbag (25-45#) / Plate: 25#
Score: Fastest Round ONLY
Goal: 2:10-3:20
COACHES NOTES
Each set of plate/sandbag should take about 40 seconds to 1 min. The run distance should take roughly the same, go hard. Do NOT do the “Extra Challenge” if you aren’t getting at least 15-20 seconds rest! Shoot for a minute of rest in the first round. Since the score is your fastest round, expect that the times will drop off from round to round.
PLATE/SANDBAG BURPEE
The plate or sandbag will start right in front of your feet. Plant your hands on the bag or just behind the plate a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag or floor, knees/thighs to
the floor. Press back up to straight arms and step or jump your feet back in.
Grab hold of the object, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the object by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the arms to lock out finishing with the biceps by the ear!
CUSTOMIZATIONS
No Push Up Burpee
Adjust the reps to fit the movement goal window (Sandbag)
200M RUN
You’re working with :40-1:00. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes – 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
1 minute of: Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target