Warm Up
5 Minutes of Rowing OR Bike
THEN…
2 Round:
-10 Good Mornings
-5 Burpees
-10 Air Squats
-10 Back Squats (empty barbell)
-5 Box Step Ups
WOD:
12 Minute AMRAP
(As Many Rounds and Reps As Possible)
-20 Eye Level KB Swings
-12 Front Rack Step Ups/ OR Farmers Carry Step Ups
Suggested Weight:
Men: 75# Barbell // 40-55# KB/DB // 20-24″ Box
Women: 55# Barbell // 25-35# KB/DB // 16-20″ Box
Goal: 6-9 Rounds
COACHES NOTES
We are looking for a round every 1:30-2:00 today. Stay relaxed and breathe, especially in the first few rounds to make sure you don’t come out of the gate too hot. Pick a weight for the swings that you can complete 20 to eye level in 1-2 sets the whole way.
For the step ups, the front rack position will be pretty taxing on the core. You may be able to go unbroken for the first few rounds but break them up before the elbows start to drop or the chest tips forward when stepping. Try to keep it to a max of two sets to complete the 12 step ups each time. If unable to keep core tight, go with farmers carry step ups.
EYE LEVEL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulder blades together without overarching the back. Allow gravity to bring it back down and back between the legs. Don’t allow it to pull you forward. Keep those heels down!
CUSTOMIZATION
KB/DB Sumo Deadlifts
BARBELL FRONT RACK STEP UPS
Start with the bar in front, high up on the shoulders with the belly tight and elbows up.
Step your whole foot onto the box. Drive through the heel of the box planted foot and step your other foot on to the box. Keep your belly tight and chest up. Stand all the way up on the box. If you don’t have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down. Each step is one rep.
CUSTOMIZATIONS
Lower stepping height
Alternating Front Rack Lunges
Farmers Carry Step Ups