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:
#12: RUN/SQUAT/CARRY
-1 Mile Run Rest
-3 Minutes
-100 Barbell Back Squats
-Rest 3 Minutes
-800 Meter Suitcase Carry
Level 1 Requirements
Back Squats: Men: 75# Women: 55#
Farmer Carry: Men: Single 40# DB Women: Single 25# DB
Level 1 Customizations Allowed
1 MILE RUN:
Men: Row 2000 Meters / Bike 120 Cals Women: Row 2000 Meters / Bike 88 Cals
BACK SQUAT: Dumbbell Squat (Men: 35-40# DBs / Women: 25# DBs) Score: Mile Run Time
Score: 100 Squat Time
Score: 800 Meter Carry Time
Scores to Pass Level 1
Mile Run: Under 11 Minutes
100 Squats: Under 9 Minutes
800 Meter Carry: Under 9 Minutes
Coaches Notes
This one is TRICKY! You need to have all 3 scores hit the mark for the level in order to “pass it”. This means you will want to push each section, but keep in mind the other sections as well!
If you have access to a super accurate way to measure your run – like a track – that would be ideal. We are looking specifically for a run on this one, but if you need to test it with a rower or bike – we aren’t going to stop you from playing. Row would be 2,000 meters. Assault Bike: 120 Calories (M) / 88 Calories (W).
For the squats, you may choose between dumbbells or a barbell. If using a barbell, it can be taken from the rack or the ground. Keep in mind, the dumbbell option will have a much bigger impact on your grip than the barbell version – when going to do the farmer carry.
For this level, you will only need to carry one dumbbell for the farmer carry portion. Switch hands whenever needed. This can be a walk, jog, shuffle – whatever you have to do to cover 800 meters!
CLICK FOR SCALING OPTIONS