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
12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes)
-30 Double Unders / 60 Singles
-16 Push Up + Taps
-30 Double Unders / 60 Singles
-16 Alternating Dumbbell Shoulder Press
Suggestions
Men: 40# DBs Women: 25# DBs
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-6 Rounds
Coaches Notes
Holy shoulders! For double unders or single unders, try to keep your shoulders as relaxed as possible and concentrate on rotating the rope using solely the motion of your wrists! Break the push up + taps into 3-4 sets from the start since it’s easy to transition in and out of that position. Choose a weight for the presses that you COULD do unbroken when fresh, but definitely break those up into 2-3 sets from the beginning so that you can sustain for the entire 12 minutes