Warm Up
3 Rounds
20 Seconds (running clock) for each movement: Jumping Jacks
–Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-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
Part 1:
3 Rounds
-400 Meter Run/ OR 500 Meter Row
-21 Barbell Thruster
After you complete 3 rounds – REST 3 MINUTES
Part 2:
3 Rounds
-300 Meter Run/ OR 400 Meter Row
-15 Barbell Thruster
After 3 rounds – REST 3 MINUTES
Part 3:
3 Rounds
-200 Meter Run/ OR 300 Meter Row
-9 Barbell Thruster
Suggestions
Men: 75# Women: 55#
Score: Total Time (Including Rest)
Goal: Keep a positive attitude…oh and Under 30 Minutes
Coaches Notes
Oh boy… So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!
If you are worried about this number of thrusters – go with 2 rounds for each part instead of 3.
Make sure you choose a weight for this workout that will allow you to do each set of thrusters in 1-2 sets. This means perhaps going lighter than you normally use. If you find you have to break them into more than 3 sets, definitely lower the weight.
For the run, 400m should take 1:45-2:15. 300m should take 1:00-1:30, and 200m should be about a minute.