Warm Up
5 Minutes of Rowing OR Bike
THEN…
3 Rounds: (with empty barbell)
-5 Back Squats
-5 Strict Press
-10 Walking Lunges
Running Warm Up:
-50’ High Knees
-50’ Skip
-50’ Karaoke
-50’ Back Pedal
-50’ Soldier Kicks
WOD
5 Rounds for time
-5 Barbell Plunger
-Run 200 Meters
-5 Barbell Plunger
-Run 200 Meters
Rest 1 Minute Between Rounds
**Plunger = Push Press + Overhead Lunge Right + Overhead Lunge Left. (If Overhead is out of the question, then put the load on your back)
**This version may also be done with your sandbag!
Suggested Weight Men: 65-75# Women: 45-55#
Score: Slowest Round ONLY
Goal: 3:00-4:00
COACHES NOTES
Choose a weight on the plungers that you think you can go unbroken the whole way. If you do need to break, keep it short. Don’t stray too far from your bar! Remember your first line of defense is keeping the arms locked out overhead with the biceps in line with the ears. As soon as the bar starts to get too far out in front of you or bend at the elbows, the plunger becomes a lot harder. The run should definitely be under a minute. Dig deep and push the pace on the last 200m!
BARBELL PLUNGER
1 Plunger rep = 1 Push Press +
2 Alternating Overhead Lunges/ OR Back Rack Lunges
Support the barbell on the shoulders. Dip the hip and stand up hard and fast so the bar pops up off the shoulders. Press the arms straight up overhead, so biceps are by the ears and elbows are locked out.
With the bar overhead, perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.
CUSTOMIZATIONS
Push Press + Front Rack Lunges
Push Press + Front Rack Step Up
200M RUN
You’re working with a minute or less. 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