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
-400 Meter Run/ OR Row
-21 Dumbbell Thruster
Rest 3 Minutes
3 Rounds
-300 Meter Run/ OR Row
-15 Dumbbell Thruster
Rest 3 Minutes
3 Rounds
-200 Meter Run/ OR Row
-9 Dumbbell Thruster
Suggestions
Men: 30-40# DBs Women: 15-25# DBs
Goal: Under 30 Minutes
Coaches Notes
Oh man… So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!
Make sure you choose a weight for this workout that will allow you to do each set of thrusters in 1-2 sets. This means perhaps going lighter than you normally use. If you find you have to break them into more than 3 sets, definitely lower the weight. Focus on using your legs to drive quickly out of the bottom of the squat to thrust the weight up finishing with a strong lock out overhead, take a deep breath before you go down into your next Thruster.
For the run, 400m should take 2:00. 300m should take 1:30, and 200m should be 1:00.
If you are going over 4:00 the first round of the first part, go with 2 rounds for each part instead of 3.
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