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 – FOR TIME
4 Rounds
-15 Kipping Pull Up
-30 Kettlebell Overhead Swing
Rest 1 Minute Between Rounds
Strict Pull Up Option: 9-12 Strict Pull Ups Each Time
Suggestions
Men: 40-55# KB/DB Women: 25-35# KB/DB
Goal: 1:30-2:30 Rounds
Coaches Notes
Choose a variation on the pull ups that you can perform 15 reps in about a minute or less. Only go unbroken on these if you think you can still maintain sets of 3-5 reps in the last round with short breaks in between. We definitely don’t want to be failing reps or going all the way down to singles.
Choose a weight that you can do the swings in 1-2 sets in the first round. Try to hold on the weight for as long as you can, shooting for bigger sets than you might normally do. Expect that in rounds 3 and 4, you might need to break more often into 2-3 sets. Keep in mind that grip is going to be a factor with the pull ups involved.