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:
2 Rounds:
-15 Barbell Front Squat
-6 Toes to Bar
-10 Barbell Front Squat
-6 Toes to Bar
-5 Barbell Front Squat
-6 Toes to Bar
-5 Barbell Front Squat
-6 Toes to Bar
-10 Barbell Front Squat
-6 Toes to Bar
-15 Barbell Front Squat
Rest 3 Minutes between Rounds
*Each round ends on squats NOT toes to bar!
Go with 8 Alternating V-Ups each time if toes to bar are not happening.
Suggestions
Men: 75-95# Women: 55-65#
Goal: 5:00-8:00
Coaches Notes
Each of these rounds should be a very hard pace and level of intensity. Even with the 3 minute break in between, the time of the second round may fall off a bit.
Choose a weight on the squats that you think you could go unbroken the whole way.
For the toes to bar, choose a variation that you could get through all 6 reps in about 20 seconds for the first few rounds. They should not be really broken up. Think 1-2 sets at the most, even toward the end of the second round.
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