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
-30 Barbell Hang Power Clean
-30 Bar Facing Burpee
-30 Barbell Push Press
-20 Barbell Hang Power Clean
-20 Bar Facing Burpee
-20 Barbell Push Press
-10 Barbell Hang Power Clean
-10 Bar Facing Burpee
-10 Barbell Push Press
Suggestions
Men: 75-95# Women: 55-65#
Goal: 10-15 Minutes
Coaches Notes
You’ve got 60 reps of each movement today. So, once you complete the round of 30 for each movement, you are halfway through.
If that first round takes longer than 8 minutes, lower the weight or customize another way. Choose a weight that you can complete at least 8 reps at a time for both the power cleans and the push presses.
Don’t get too crazy on the burpees right off the bat. Try to find a smooth pace that you can just keep going rather than a lot of stop and start. Remember to breathe throughout the movement. Choose a variation that you can move at a speed of about 10+ burpees a minute.