Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-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
3 Rounds
-30 Dumbbell Farmer Step Up
-30 Burpee
Suggestions
Men: 40# DBs / 20-24″ Step Up Women: 25# DBs / 16-20″ Step Up
Could also replace the Dumbbell Farmer Step Up with:
30 Barbell Back Rack Step Up
Goal: 11 – 16 Minutes
Coaches Notes
We are shooting for roughly 3:40-5:20 per round today. Looking at this workout, it may be tempting to come out hot but if you do, you might pay for it in the 3rd round. Set yourself up so that you can maintain a fairly steady pace throughout and not drop off too much by the end.
Choose a weight on the step ups that you can complete 30 reps in 1-3 sets the whole way. These should take 1:30-2:30 to complete each time.
On the burpees, pay attention to your breath. Make sure that you are not holding your breath at any point during the rep. Choose a variation that you can finish 30 reps in 2:00-3:00. Again, a steady pace is likely better than clusters of fast reps separated by long breaks.