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
20 Minute AMRAP (As Many Rounds and Reps as Possible in 20 Minutes)
-3 Devil Press
-6 Toes to Bar
-9 Push Up
-12 Box Jump
** If doing v-up/alternating v-up in place of toes to bar, do 10 reps.
Suggestions
Men: 40# DBs Women: 25# DBs
Goal: 8-12 Rounds
Devils Press: 1 rep= 1 Burpee with DB’s into a DB swing or press to overhead
Coaches Notes
To hit the goal today, you’ll need to complete a round every 1:40-2:30. With 4 movements and all the getting down on the ground or up on the bar, the transitions will eat up a lot of time too. So, keep that in mind and try to set yourself up so that you can smoothly go from one movement into the next.
Choose a variation on each of these movements that you think you can go unbroken the whole way. Maybe in the back half of the workout you take a quick break on the toes to bar and/or push ups but it should be just long enough to shake out the arms or reset the grip.