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
-15 Bar Facing Burpee
-15 Barbell Squat Clean
-15 Burpee Pull Up
-15 Barbell Squat Clean
Rest 3 Minutes
-15 Barbell Squat Clean
-15 Burpee Pull Up
-15 Barbell Squat Clean
-15 Bar Facing Burpee
Suggestions
Men: 75-95# Women: 55-65#
Goal: 12-18 Minutes
Coaches Notes
Read on for limited equipment options. We do not recommend customizing with bent over rows today.
Each section of this workout should take 4:00-7:00. Choose a variation and pace on the burpees that allows you to maintain a smooth rhythm. Better to move a bit slower with a stepping version than wear yourself out with a small number of fast reps followed by really long breaks in between.
The squat cleans should take around 1:00 each time. Choose a weight that you can complete 7 or so reps at a time.
On the burpee pull ups, again focus on a smooth pace. Or, have a plan ahead of time as far as how many you will do before you take a longer break. We want a pace of roughly 6-10 burpee pulls per minute. You can go with a burpee + jumping pull up or even switch to 15 burpees then 15 inverted rows each time.