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
10 Rounds
-10 Barbell Power Clean
-10 Burpee
Suggestions: Men: 75-135# Women: 55-85#
Goal: 10-15 Minutes
Coaches Notes
Who doesn’t want to do 100 power cleans and 100 burpees?!
If you choose your weight appropriately, the goal range should be no problem. It will be challenging no doubt, but doable.
Power cleans should be unbroken for most if not all the way. Choose a burpee variation that you can consistently complete 10 reps in 30-45 seconds each time.